Come in between 4:30 and 7:30 to make up the last 6 workouts. This week the choices are:
- Complete 4 rounds for time of 5 muscle ups and 30s L-sits
- Snatch balance 3-2-1-1 then Snatch 1-1-1-1-1-1-1
- Complete 4 round of 6 cycles with dumbbells of HPC, front squat, push press, L lunge, R lunge
- “Murph” – 1 mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run
- Banded box back squat 12×2 then 30 weighted box jumps NFT
- Partner interval AMRAP in 15 minutes of 5R/5L DB snatch, 10 yd run, wallballs (20/14# to 10/9′), 10 yd run
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@Ben’s garage
Murph – 41.40 (no vest)
Nice job Ben!
Results:
Snatch
Korba 175 (PR!)
DB Complex
Rick 45#
Peggy 20#
Murph
Rey 60:42 Rx (20# vest)
Sara R 23.34 (1/2 murph, mm, 1/2 push)
Hoagie 31:19 (1/2 murph, G+B, push ROM)
Mary Jean 37:40 (1/2 murph + 800m, P+mf, 1/2 push)
Banded squat and box jumps
Joel 95mm, 10#
Marissa 75mm, 15#
Sabol 225P, 40#
Partner interval
Vic & Brian 14 rds (45#, 20/14#)
James 9 rds (50#, 14#, 1 min bet rds)