Action from Murph…

Inguz Update: The Summer Shred Nutrition Challenge starts on Monday, June 4th. Details can be found HERE.

WOD

“Team 10k Row”

In Teams of 3…

For Time:
10,000 Meter Row

* Athletes must switch every 250m. Post time to the whiteboard.

Olympic Lifting Class

1. On the 2:00 x 6: Overhead Squat
Set 1: 6 Reps (70-75%)
Set 2: 4 Reps (75-80%)
Set 3: 2 Reps (80-85%)
* Repeat this sequence a total of two times. Second time through should be heavier than first.

2. On the 2:00 x 10: 2 Hang Squat Snatch (climbing)
* Work to a heavy set of 2.

3. On the minute x 8: 1 Squat Snatch (across)
* Athlete’s choice on loading.

Accessory Work

1. Front Squat
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
6 Reps @ 73%
4 Reps @ 78%
2 Reps @ 83%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%