Jun 2016

wod 2016-06-28

“A:
3 set, of:
Russian Baby Makers x 10 reps
Rack Pec Stretch x 45 seconds
Pass Through x 10 reps

+

Run 400M

B:
“”Murph””

As rx for time (Timecap 45min):
Run 1600M
Pull-ups 100
Push-ups 200
Squats 300
Run 1600M

alt.

As scaled for time (Timecap 45 min):
Buy in:
Run 800M

10 rounds of:
Pull-ups 10
Push-ups 200
Squats 300

Buy out:
Run 800M

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

C:
2 rounds of:
Hamstring Stretch x 20/20s
Quad barbell roll-out x 20/20s
Calf Stretch x 20/20s”