Wednesday 9.9

“Murph” day (September 26) signups will be live on Friday. You sign up for a time slot that allows for maximum people with social distancing kept in order, then we will collect donations in the week leading up to the event. All donations will go to the NAACP Boston.

WEDNESDAY
Strength 1: Clean + Front Squat
EMOM 8m: 1 + 1

Strength 2: EMOM 4m: 5-10 Toes to Bar or best able
then EMOM 4m: 5-10 Kipping Pull-ups

WOD: 5 Rounds
Run 400m
7 Squat Snatch 115/75

S: Run 200m, Power Snatch 75/55
L1: 75/55
Rx+: 135/95

Extra Work
1. Deadlift
EMOM 8m: 3 Reps, heaviest able

2. 50 Strict HSPU, Cap 12 min

HomeWOD
Core: 3m AMRAP
Forearm Plank (accumulated)
rest 1m
3m AMRAP
10 Push-ups
10 Lemons
rest 1m
3m AMRAP
20 Flutter Kicks (total)
20 Swimming Superman

WOD: 5 Rounds, each round 3:00
2 Rounds
20 Double Mountain Climbers
20 KB Swings (full oh) or DB Swing or Air Squats
20 Hollow Rocks
20 Jumping Lunges
– rest remaining time