| Programming Notes: No score on the first part. The purpose is to move with purpose. Quality over time or quantity. The metcon is a relatively “easy” workout that will induce little to no additional soreness on your body as you recover from Murph. SWOD: MURPH RECOVERY: The focus is on doing slightly more technical movements, for QUALITY or done very well. 4 Rounds for QUALITY 1a) Accrue 30 secs hanging L-sit or hanging tuck sit 1b) 20 single arm KBS (10R/10L) 1c) 3R/3L Turkish Getup No Score. (Focus is on recovering from Murph) |
| WOD: Death by row sprint: With a continuously running clock, perform 1 row sprint (20 meters) during the min one, 2 sprints during min 2, 3 sprints during min 3 etc, until failure Score: Final round completed |
| Accessory Work: Sledpull Powerwalk 1x400m, moderate weight |
| Recommended Stretching Happy Baby Legs On The Wall Piriformis Stretch |