Memorial Day - MURPH WILL BE Monday 9am and 10:15am. Picnic will follow. If u want to bring a dish, please do.
We Will also begin the 60-Day Challenge in early JUNE!!!
WOD
21 min AMRAP
2, 4, 6, …of
Bent Over Rows (65/95)
Power Snatches (65/95)
Bench Press Wipers (65/95)
EMO5M - 1 min of Back Squats (65/95)
THIS IS IT: a HUGE BAR DAY!!! Lookin to drain (not gas). Small sets, small Breaks. Can replace or MIX IN Deads for the squats.
Skill Shoulder Press 4x6@70-75%1RM WOD 8 min :30/:30's (4 Rds) 1) Box Jumps 2) Burpees Rest 2 mins 7 min AMRAP 6 Toes to Bar 6 Thrusters (55/75) 18 Double Unders TRY TO BLAST THRU THE THRUSTERS!
Happy early bday to MARY June 8, 1992 age 31 (goin on 29).again Skill 3 Rounds of 5's Flutters/Verts/Horizontals Crunch w/ Twists Hollow Rocks Then, Snatch Balance 4x6 40-50% 1RM Snatch WOD 2 Rounds o
Skill Sumo Dead Lifts 4x6 @ 70-75% 1RM WOD 5 Rounds of: 11 Power Snatches (65/95) 5 DB Devil Dogs (35/53) 11 DB Lunges (35/53) 5 Pull ups (1 Strict)