If you did “Murph” on Memorial Day, consider taking a rest day or at least move around and get some easy work in (go for a easy walk/run, hike, or get outside and play), or come into the gym and do some recovery work or dial back the intensity. Make recovery a priority this week!
WOD
Level 1
AMRAP 10:
- Slam Ball x 15
- Row x 15 Calories
- Jump Rope Single x 30
- Burpee x 3
Level 2
AMRAP 10:
- Ground to Overhead (95/65) x 10
- Row x 15 Cals
- Double Under x 30
*If you want to run, sub 200m run for 15 cals
POST WOD CORE WORK
3 Sets:
- Hollow Rock x 30 (or hollow body hold for 30 seconds)
- Russian Kettlebell Swing (70/53) x 20
- Double Kettlebell or Dumbbell Overhead Hold (35s/20s) x 30 seconds*
*Scale to single arm hold, or hold in split stance. Rest as needed between sets
1. 4+7 rx (dubz did not play nice)
2. Done
WOD: 3 + 10 (55#)
Cash Out: 53# KB, 20# DBs
wod: 4+10rx
cash out: 53# kb, 25# dbs
3+31