Murph will be held this Saturday. We will be running a heat starting at 9am.
A
12 EMOM
Min 1: Row 15/12 Cal
Min 2: 5-10 Kipping Pullups
Min 3: 30 sec hold in bottom of OHS with bare bar
Min 4: 5-10 Strict HSPU
B
8 EMOM
Min 1: 30-50 DU
Min 2: 20 Hollow Rocks
C
10 AMRAP
60 Bar Facing Burpees
30 OHS (120/90)
10 Ring Muscle Ups
D
Handstand Hold/Walk
Practice
(15 min)