Murph Day crew! Strong work everyone!

Get your 3-person team together and join us this Saturday for “1776”!

Accessory Work:

“Shoulder Blaster”

10 Side-lying shoulder flexion*

10 Side-lying shoulder adduction*

10 Side-lying external rotation*

2 sets/side

*Weight used is the same for all movements, all rounds. The suggested weight is between 1 lb and 5 lb. Start lighter than you think. If you complete one set, you may increase the weight, but do not go over 5 lb. These exercises are designed to be light. Going too heavy can potentially cause injury.

Conditioning:

7 Toes to bar

7 Box jumps (30/24″)

7 Power snatches (125/83)

2:00 Rest

5 Rounds for total time

(18:00 cap)

†Levels:

• Intermediate/70+ Advanced: 6 reps each movement, (24/20″) box jumps, (105/68) Power snatches
• Beginner/70+ Scaled: 5 reps each movement, (20/16″) box step-ups, (85/58) power snatches

Post results and experiences in the comments