Monday 5.10.21

🇺🇸 MEMORIAL DAY MURPH 🇺🇸

3-WEEKS OUT!
13th annual Memorial Day Hero WOD
Monday, May 31st @9am

Warm-up:

Coaches Choice

Prep Complex:
1 Power Clean +
2 Hang Power Cleans +
3 Front Squats

5-6sets to build to a heavy complex
[10min time limit]

Conditioning:

5 Rounds
7 Power Cleans
14 Box Jump Overs

Scaled:
75#/55#
Box Step Overs, 20″

Rx’d:
115#/85#
24″/20″ Box

Rx’d(m):
135#/95#

Rx’d+:
155#/105#

Accessory:

3 Rounds [Quality]
10ea Weighted Russian Twist*
15 Alt. Pistols**
20 Good Mornings, 45#/35#

*Use 10#, 15#, or 25# Plate
**Modify Pistols w/single leg squat from 20″ box