MEMORIAL DAY HOURS
8AM & 10AM – CLASS WOD – “MURPH”
WARM UP:
10 Y’s, T’s, & W’s
10 Face Pulls
10 Reverse Fly’s
Then:
Shoulder Mobility
Then:
3 Rounds
10 Pass Through’s
10 Good Mornings
10 Snatch Extensions
10 High Pulls
10 OHS
LIFT:
Snatch Complex
(1st Pull, 3 Sec. Hold, 2nd Pull Position 2 Sec. Hold, Full Snatch, 2 Sec. Hold at the bottom of the OHS)
5 @ 65%
5 @ 70%
2 x 3 @ 75%
3 @ 80%
*Work on your barbell pathway. Focus on positioning.
WOD:
“OBI-WAN”
AMRAP 25
3 Muscle Ups
1 Snatch Complex @ 80%
(Snatch + Hang Snatch + OHS)
POST WOD:
2 Rounds
10 Y’s, T’s, & W’s
10 Reverse Fly’s
10 Face Pulls
Then:
Roll & Stretch
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