Tuesday, 1/14/14

Strength: Front Squats 4 @ 70% 4 @75% 4 @78% Find your 4 RM   For time: 50 box jumps, 24-inch box 25 handstand push-ups 40 box jumps, 24-inch box 20 handstand push-ups 30 box jumps, 24-inch box 15 handstand push-ups 20 box jumps, 24-inch box 10 handstand push-ups 10 box jumps, 24-inch box 5…

Strength: Push Press – 75% x 5 x 5 Back Squat – 3 x 10 @ 70% Wod: 10 RFT: 1 Deadlift 135/95 1 Power Clean 1 Deadlift 1 Power Clean 15 D/U’s

Happy Thanksgiving- @ Center Moriches or Westhampton Beach H.S. For Time: 400 M run 100 M back pedal 100 M side step left side 100 M skip 100 M side step right 100 M walking lunges 100 M broad jump burpees 100 M bear walk 100 M walking lunges

Strength: Deadlifts: 6min Emom 5 @ 70-80%   15 MINUTE ASCENDING LADDER 1  THRUSTER 155#/115# – 30 D/U’s 2  THRUSTERS – 30 D/U’s CONTINUE INCREASING REPS BY ONE, D/U’s STAY THE SAME

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…

Tabata :20 on/ :10 off Box Jumps 24/20 KBS 53/35 Ring Dip Wall Ball 20/14 Floor Press 115/85 Skill Work