REMINDER: picnic/party on Memorial Day 10am-2pm. We are doing “Murph” at 9 and 10 am!!! Bring family and/or friends and a dish! I am cooking burgers, dogs n chicken!!! EAT DRINK AND have some fun!
Friday’s WOD
Almost ”FIGHT GONE BAD”
5 Rounds (1 warm up) of 5 movements, 1-min each.:
Back Squats (replacing Wall Balls)(55/75)
Sumo Dead Lift High Pull (55/75)
Box Jumps
Push Press(55/75)
Row (cals)
Rest
Skill: 25 GHD’s 5-rep max Front Squats- use help if necessary. WOD 12 mins of- 3 Back Squats (115/155) 5 4-count Dead Lifts (115/155) 7 Jumping Lunges Rest 2 mins 5 mins of- 5 KB Swings (35/53) 5 KB
WOD 20 min AMRAP Ascending Power Snatches (65/95) 3 Devil Dogs Then, 2 mins max Dumbell Snatches (35/53)
A version of “the CAPITOL” from the CrossFit Games: WOD 20 Tire Flips (heavy) Run 1 mile 200 meter (1 lap) Farmers carry (2x35/50) 200m Sand bag hug carry FOR TIME!!!!