Congratulations to all the athletes who participated in Murph and thank you to all those who donated their time to keep the event running smooth. It was a blast and very well run. Today’s workout is not for those who competed at Murph yesterday and those who did are more than welcome to row, bike, roll out and stretch today at CFS.
Durability
Bottoms Up 1-Arm KB OH Press
8 reps per side x 3 sets
Ensure stead of controlled reps, misses due to KB slippage are not allowed
Skill/Strength
Strict HSPU Scales & Practice
WOD
4 Sets – 1 min rest b/w sets (Rx+ 5 Rds)
5 Strict HSPU
20 Box Jumps 24/20 (Rx+ MB Box Jumps 15/10)
5 Strict HSPU
Notes – Yes, MB Box Jumps means jumping onto a box while holding a MB. You can hold the MB however you like and move it however you like while jumping so long as you land both feet down at the same time and stand up tall on the top of the box to finish the rep. Also, don’t wreck your shins going Rx+.
The post WOD – 173.4 – appeared first on CrossFit Syracuse.