Monday 9.28

Thank you for everyone that came to do “Murph” and helped us raise almost $700 for the NAACP Boston. What a great day!

Let few days to order fall apparel. Must be done by October 1!

MONDAY
Strength 1: Overhead Squat
Find a 1rm in 15 minutes

Strength 2: 3m AMRAP
10 Double Mountain Climbers
20 Hollow Rocks
rest 2m
3m AMRAP
10 Lemons
20 Supermans
rest 2m
3m AMRAP
20 Flutter Kicks (each side)
5 Side plank hip raises, each side
Rest 2m

WOD: 21-15-9
Power Snatch 95/65
Double Unders x3


S: 75/55, Single Unders 100-50-25
L1: 75/55, Mix DU/SU
Rx+: 125/85

Extra Work
1. High Bar Back Squat
EMOM 10m: 3 reps @ 80%+

2. EMOM 12m
O: 4 Split Squats, Goblet weighted, each leg
E: 10-20 GHD Situps

HomeWOD
CORE
5 Rounds
25 Situps
25 Walking Lunges (total)

WOD
50-40-30-20-10
Double Unders
Air Squats
Push-ups