Great Job to everyone who came to do Murph! Power Athlete holding down the long WOD’s too! Well everyone except me haha! Keep up the great work guys and gals.
Deadlift 3X5 (add 10 lbs to last workout)
Power Snatch 6×2
Complete 5 rounds:
Handstand Hold – 30 seconds (If you cannot flip up, do a wall walk to a hold)
Handstand Push Up – Max Reps (Sub in closed grip push ups or heavy DB press)
Hold Top of Pull Up – 30 seconds
Strict Pull Up – Max Reps
Hold Top of Ring Dip – 30 seconds
Ring Dip – Max Reps
After all of the holds, drop down and take a few seconds to regroup…then do the max reps.