“Murph”…
Once A Year For A Reason…
Great Work Everyone…
Now… Back To Work!!!
ALRIGHT… HERE WE GO!!!
For Time…
30 Straight Arm Russian KettleBell Swings (Heavy As Possible…)
60 Single Unders (Rx’d: M&F… ADV: Double Unders…)
30 Double Knee Grabs
Straight Shot OverHead Plate Marching/Carry
5 Back Squats @ 65% of your 1 Rep Max
25 Straight Arm Russian KettleBell Swings
50 Single Unders
25 Double Knee Grabs
Straight Shot OverHead Plate Marching/Carry
5 Back Squats @ 65% of your 1 Rep Max
20 Straight Arm Russian KettleBell Swings
40 Single Unders
20 Double Knee Grabs
5 Back Squats @ 65% of your 1 Rep Max
Straight Shot OverHead Plate Marching/Carry
15 Straight Arm Russian KettleBell Swings
30 Single Unders
15 Double Knee Grabs
5 Back Squats @ 65% of your 1 Rep Max
Straight Shot OverHead Plate Marching/Carry
10 Straight Arm Russian KettleBell Swings
20 Single Unders
10 Double Knee Grabs…
1 Burpee… TIME!!!
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 