Wednesday 5/4/16

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Don’t forget, pre-orders for new CFIL gear are due by 9pm on Monday, May 9th! No additional MURPH shirts will be ordered, so be sure to get your order in if you want one!


20 minutes to superset Bench Press and Barbell Rows

Bench Press (3×5 @ ~70%)

All working sets at SAME WEIGHT – no more than 70% of 1RM Bench Press.

Barbell Row (3×8 )

Rounds 1&3: Supinated (underhand) Grip
Round 2: Pronated (regular overhand) Grip

Choose a weight that you can maintain good form throughout but is difficult for the last few reps


AMRAP 6 minutes:

8 alt. DB Snatch
8 Ball Slams

DB and ball weights should be moderately heavy

Cash-Out / Cool Down

with a Lax Ball – at least 1 min/side on all exercises (6 MINUTES):

A) Pec Smash against rack or floor- 1 min/side
B) Shoulder External Rotation Smash on floor
C) Lat Smash on floor

Categories: WOD

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