Tuesday, October 20, 2009

Wednesday, 21 October 2009

Skill Work:
Snatch Complex - (Power Snatch + 2 Overhead Squats + Snatch Balance) 60% x 1 x 3
***Focus on your footwork!

WOD:
"Murph"
- Run 1 mile
- 100 Pullups
- 200 Pushups
- 300 Squats
- Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post weight and time to comments.

2 comments:

Garrote said...

I'm currently on leave in San Diego so I don't have access to a decent barbell. Had to skip the skill work but I did an awesome pre-workout stretch routine I stole from Dutch Lowry.
WOD "Murph": 43.50 w/ vest. not sure of the weight, not too heavy but heavy enough to make me feel like i was going to die. Good to have you back bro!!!!

bryan said...

snatch complex @ 95

murph 47:35 no weight because im a softee