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
Warm up w/ 2 mins of each cardio 30 GHDs or TTB WOD 8 min AMRAP 2 Wall Walks 6 OH Squats 10 Box Jumps REST 2 mins 8 min AMRAP 2 Pulling (clean) Complex 6 Bar Over Burpees 10 KB Swings
LET's Gooo!!! 5 Rounds of- :1:00 Power Cleans (55/75) 1:00 Pull Ups 1:00 Wall Balls (14/20) 1:00 Push Jerks (55/75) 1 min Rest Round 2: (65/95) Round 3: (75/115) Round 4: (95/135) Round 5: (115/155
Wodopalooza workout --- 45 Deadlifts 45 hand St push ups Break it up anybway/any how 7:00 min Time Cap Or finish Then, we will work on Oly lift - snatch!!!