Saturday, 5-18-19

We raised $509.00 so far….keep it coming!!!   REGULAR 8, 9, AND 10AM CLASSES. CLASSES ARE CAPPED AT 20! To the 30 U.S. service members and one U.S. military working dog who made the ultimate sacrifice Aug. 6, when their helicopter crashed during a mission in eastern Afghanistan. All service members on board were killed. ’31…

Every 90 sec X 8 2 Hang High Pull + 1 Hang Squat Snatch With a 15 minute running clock complete: 50 Double Unders 20 Squat Snatch 135/95 50 D/U’s 15 Squat Snatch 155/105 50 D/U’s 10 Squat Snatch 185/125 50 D/U’s Max Squat Snatch 205/135 in remaining time

Strength/Skill – Shoulder Press 5 x 2 5 sets: 20 walking lunges 10 dips 10 toes to bar 20 box jump step-downs 40 double unders rest 3 min

Strength: EMOM X 5 5 Strict Presses @ 72.5% of 1RM Avoid the standing bench press, meaning do not lean back. Brace, move your head back slightly, and press straight up. NO over arching. 10 rounds: 16 Box Jumps 12 Kettlebell swings (32/24kg) 9 Burpees to target

Running is part of the WOD, please wear appropriate attire. Tuesday and Thursday, no 5am classes. Good Friday- no pm classes. Strength/Skill – A. TnG power clean; 2 reps on the min for 10 min (60-70% 1rm) B. Push press x5/Push jerk x3/Split jerk x1; rest 2 min x4 complexes WOD: 12 min amrap @85%…

Team of 3 Murph 1 Mile Run 20 Alternating rds of 5 Pull up 10 Push Up 15 Air Squats 1 Mile Run *all 3 run together*