WOD 5/31

A. Skill Practice Warm Up: Spend 8 minutes working up to a challenging pause (pause 3 seconds at or just below the knee) power clean

B. 5 rounds (FGB Style)
1:00 DB  weighted pull up @ 25 / 15 / Band
1:00 ‘heavy’ power clean @ 155 / 95 / 65
1:00 Box Jumps @ 24 / 20 / 12
1:00 Cal Row or Air Bike
1:00 rest

Scaling Guide: 200 – 300 reps, about 50 reps per round. Scale Up: 45/30lb pull ups, 30/24 in box jumps.

Mark your calendars! Murph Day 2017 is July 1st!