Build to a max of the following complex:
3 Clean Deadlifts, 3 Hang Power Clean, 3 Front Squats, 1 Split Jerk
Use the same weight for each set. Each set should be a challenge.
AMRAP x 15 minutes:
21 Sit ups
14 Alternating Single Arm Dumbbell Push Press, Heavy
Use a single, heavy dumbbell and alternate arms each rep. Must set Dumbbell down on floor to switch arms.
Record time in leaderboard, record DB weight in notes
Check Train Heroic for details.
Bring a Friend Day May 18th!
Memorial Day Murph WOD & Potluck May 29th @9:00am