HOPE YOU HAD A GOOD MEMORIAL DAY AND IF YOU DID MURPH TODAY IS GONNA SUCK!
BUY IN:
10 MIN EMOM
5 WBS
5 CLEANS
5 PRESS
FOCUS: WEEK 4 OGAR STRONG
Day 2
Shoulder Press
1RM for Day
then
5 reps @ 90% AFSAP
Muscle Ups or MU Progression 3xME
Banded Tricep Push Downs 100reps in AFSAP
WOD: Regional event 3
1 MILE WHEEL
50 BEHIND HEAD PRESS 85/65
100 SEATED BACK EXT
150 BATTLE ROPES 2-4-1
50 KB SEATED HIGH PULLS 16KG
100 ON THE FLOOR UP AND OVER A SAND BAG TRANSFER
*** EACH TRANSFER MUSH BE UP AND OVER THE BAG WITH YOUR BUTT ( USE A MAT TO SAVE YOUR ASS)***
CASH OUT:
1/2 mile wheel EASY PACE
STOUTY
