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