Congrats to all who completed “Murph” yesterday!
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Warm-Up:
3:00 easy ride on assault bike
Banded Lat
Wall Calf
Banded Ham
Couch Stretch
3:00 easy row
Bird Dog
KB Windmill
Dislocates

Olympic:
– Power Snatch from above knee off blocks: 5 x 3 @ 50-70% (technique focus) Every 2:00

MetCon: 20:00 Alt. EMOM – all @ casual pace
– 1:00 Air Assault
– 1:00 Farmers Carry @ moderate weight (figure 8)
– 1:00 Row
– 1:00 Walk w/MB Hug (figure 8)

Recovery:
– Banded Ham/ Hip
– Twisted Cross
– Puppy

BONUS:
GHD Sit Ups: 4 x 20