170523 ~ Ghief!

How do you follow up Murph Day?!?!  Coach G's Birthday WOD!! Staying true to tradition, Coach G has selected an ammended version of the Chief....3 minutes of High intensity, followed by a minute to rest and regroup. This WOD will push you to your limits, then bring you back to your baseline......much like Coach G himself!

Happy Belated Birthday Graeme! We hope you had a great Birthday!

Strength:

Every 2 min x 8 min

Bench Press

 4 x 8-12 @ 65%

Conditioning:

“Ghief “

5 rounds

3 min work, 1 min rest

AMRAP

1 BMU*

3 hang power clean (185/125) 5 box jump (24/20”)

 **Pick up where you left off in the previous round

Cash Out:

100 Hollow Rock

 100 Superman Rocks

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