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#3351 – Memorial Day Murph – Monday 5/27

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Friday 5/24/19

Murph Monday 5/27
Open Gym Only Memorial Day
Come in any time 10-2pm with BBQ, beers & games post WOD

WOD Breakdown for Friday 5/24/19

High intensity, short duration today.

  • Push HARD on the bike
  • Lift a heavy barbell
  • Perform a technical gymnastics movement.

    Try to get through each in 3 sets or less on round 1. See the videos for specifics.


Warm up 
EMOM x 9
Min 1 – 45 sec bike
Min 2 – 8/8 DB Single leg RDL
Min 3 – 45 sec plank

Deadlift Review
4 sets of 5 reps


Strength
15:00

Find a 3 RM Deadlift


Hand Stand Push Ups
5:00
set up, practice and modifications


Workout of the Day
21-15-9
Cal Bike
15-12-9
Deadlift 275/185#
12-9-6
Hand Stand Push up – strict