Monday 9.14

Remember to sign up for a heat for the 26th “Murph”.

MONDAY
Strength: Power Clean and Jerk
EMOM 10m: 2 Reps

WOD: For Time, 14:00 cap
Row 500m
then 6 Rounds
7 Push-ups 
5 Deadlift 245/175
Then Row 500m

S: Row 300m, 135/95
L1: 185/135
Rx+: HSPU, 275/205

Extra Work
1. Front Squat
3-3-3 then 1-1-1-1-1 with 5s pause

2. EMOM 12m
O: 5 Ring Rows/Barbell Body Rows
E: 5 Pistols (each leg)

HomeWOD
Core: 10m AMRAP
15 Hollow Rocks
30s Forearm Plank
20 Knee to Elbow (10/10)

WOD: 21-15-9
Burpees
Double Mountain Climbers
Then 21-15-9
Jumping Lunges (each leg)
Supermans
Then Run 800m (3:00 cardio)