Complete 4 rounds (for max weight, not for time). Each round consists of 6 cycles of:
- DB hang power clean
- DB front squat
- DB push press
- DB lunge right
- DB lunge left
WOD Notes: Rest as needed between rounds. Do not set the weight down during the 6 times through the cycle. Perform the lunges with the DBs in the rack position.
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Post Murph Beers and BBQ! Noon til whenever at my place tomorrow. 2 minutes from ICA. 1204 Hendrix Lane, Pville. All are welcome…stop on by!!
Results:
Brendan 30-35KB-40-50
Korba 30-40-(had to leave)
Garrett 20-35-45-60x
Robbie 20-30-35-40
Natalie 15-20-25-30
Jackie B 15-20-25-30x
Hilary 35x-30-35-35
Levy 45-55x-65-70x
Ron 25-30-35-40
Fili 25-30-35-40
Mickey 35-44KB-50-55x
Tiana 35-44KBx-45-50
O’Neill’s garage
1/2 Murph no vest
Dan 19:03
Scott 25:30 (1 mile runs)
5rds of
10 wall ball
10 pull-up
10 squat
10 DB snatch
Katie 9:49
Barb 11:30
Good luck to everyone doing Murph at ICA tomorrow
A big shout out to Dan Fleck who will be joining us this summer before he goes to college and water polo championships! Pretty impressive first Murph.
Nice time Dan! We need a visit from the OG soon!