Thursday

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Murph Day Shirts

 

 

 

 

 

 

 

 

THURSDAY

CrossFit

Strength : Bench Press
5-5-5-5
then E30s for 6 sets, 3 reps @ 65%+ (SPEED FOCUS)

 

WOD : For Time
30 Wall Ball 20/14
30 KB Swing 53/35
50 Situps
30 Burpees
30 Broad Jumps, 6/4’
– Rest 1:00
30 Broad Jumps
30 Burpees
50 Situps
30 KB Swings
30 Wall Ball

S : 35/26 eye high swings
L1: 35/26 full OH

Rx+: 70/53

 

Strong

Lift : Split Jerk
E 90s for 10 sets, 2 Reps

Accessory : Bench Press
5-5-5-5

 

Conditioning : 3 Rounds
30 Wall Ball 20/14
30 KB Swings 53/35

 

The Program : Off

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