10am – Warm Up
1030am – WOD Starts (2 Hour Time Cap)
12pm – BBQ/Beers
-> If you don’t want to do “Murph” but want to come hang out and support those who are performing it, please feel free!!!
-> If you know someone crazy enough to want to join in and complete “Murph” with The Herd, feel free to invite them, everyone is welcome!!!
-> I’ll supply Burgs/Dogs, please bring whatever food you would like!!!
LETS GOOOOO!!!
Lift
4 Sets (Ascending Weights) of:
“Big Clean Complex”
High Hang Clean
Hang Clean
Clean
Push Press
High Hang Clean
Hang Clean
Clean
Push Jerk
High Hang Clean
Hang Clean
Clean
Split Jerk
–> Dropping The Bar AFTER The Overhead Movements Is Permitted
–> Power OR Squat Clean Is Permitted
MetCon
For Time:
150 Box Hops (20/24″)
-> Athletes MUST Jump!!!
[10 Minute Time Cap]
MetCon
On Every 4th Minute For 40 Minutes Complete:
500m Row OR Ski Erg
5 Devils Press (35/50#)
MetCon
“Mini Murph”
For Time:
800m Run
50 Pullups
100 Pushups
150 Air Squats
800m Run
*No Partitioning Allowed*
MetCon
PARTNER WOD!!!
“You Go, I Go”
60 Rounds For Time of:
1 Power Clean (145/205#)
3 T2B OR Ring Pushups
5 Wall Balls (W:14/9 M: 20#/10′)
*Partner 1 Completes A FULL Round While Partner 2 Rests*
River City Strength and Conditioning 