Workout of the Day
ASSISTANCE
3-4 Rounds for Quality
1:00 Supinated Grip Row OR Bike, easy pace
4 ea KB arm bar
16 alt/8ea Med Ball Rotational Slams (12/10/8#)
65m Each Side Single Arm Farmer Carry @ light to moderate load
Notes
If you participated in Murph yesterday, use light to moderate loading to shake off the soreness today. If you’re feeling fresh, then add a bit more weight to the arm bars and carries, and a little more intensity to your cardio machine work.
STRENGTH
A1. Back Squat
4×4, Across
A2. DB/KB Chainsaw Row
3×8-12 each
Notes
Murphed-out? Just get your legs moving, focus on quality reps, and don’t worry about the weight on the bar. If you’re coming in rested, reference last week’s weights and aim to go a bit heavier.
CrossFit Group Class Programming Template (WK3/8)
Thank you to everyone who participated, volunteered or worked Murph yesteday. It was a phenomenal community event with over 200 people taking on “Murph”. We’ll have a full photo set in a few days! In the meantime, don’t forget to donate to K9s for Warriors.
Warrior Stories: Selena & Zeebee | K9s For Warriors
Selena was a proud to join the Navy and serve as Master-at-Arms, and is a survivor of Military Sexual Trauma (MST). Hear her story in her own words about how a golden retriever named Zeebee helped her heal.