Wednesday, 9-24-14

The BBQ is Today. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order. Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM WOD In teams of two, complete as many…

Strength Deadliffts 5-5-5-5-5 W.O.D 4 Rounds for time: 50 Double unders 25 Wall balls 20 Kettle bell swings 15 Thrusters 10 Burpees (1ft. jump)

Killer Katie B. gets her first handstand!!!!!!!!! Strength/Skill – Box Squats 21-18-15-12-9 Air Squats K.B. Swings 53/35 Push-ups (Hand Release)

  For time: 200m Run 100 D/U 50 Deadlifts 115/85 25 Burpee Bar M/U (Burpee C2b/pull up) 50 Deadlifts 100 D/U 200m Run *40 min cap*

Strength/Skill – Bent Over Row 3 R.F.T. Tire Flip Jumps Row (Concept 2) One arm KB Overhead Lunge 53/35 Rope Ascents Each exercise is one minute in length. Count reps at each station. At the end of one minute switch stations. One rest after each round. Total number of reps for all rounds is your…

Strength/Skill – Deadlift 3 x 3 “The Bear Complex” 5 sets of the sequence: 7 rounds of: 1 power clean 1 front squat 1 push press 1 back squat 1 push press