Tuesday 5/8/18

REMINDER: Murph t-shirts and tanks are available to order! Click HERE to go to the online store, all orders must be placed by Wednesday, May 9th!


Tempo Front Squat (5 x 3 @ 43X1)

Must hold strict tempo:
-Ensure not collapsing at bottom during 3 second hold
-Ensure not taking more than 1 second reset between reps (if you need more, back off the weight)


“Better Trust Her”

For Total Time (18′ CAP):

10-9-8-7-6-5-4-3-2-1 reps:
Thrusters (95/65)
Ball Slams (light-moderate)

REST 2′, then:

1-2-3-4-5 reps:
Thrusters (155+/105+)
Rope Climbs

Choosing appropriate Thruster weight: Set 1 – use a weight you can go unbroken for first set of 10. Set 2 – use a weight that will be challenging for more than 2-3 reps unbroken.

Categories: WOD

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