May 28 2019

Awesome job on Murph by everyone who came out! A tough workout that takes grit and determination!

Barbell Warm UP

WOD

Open 11.3

5 AMRAP Squat Clean & Jerk (165/110) - Rest 5 Min - 3 Rounds 75 Double Unders 50 Lunges 25 KBS (1.5/1p)

- Then -

4x15 Dumbbell Curls (20s Rest)

-

4R:

16 Kneeling Single Arm DB Press

10 Lateral Raises

10 Flys

10 Rows

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