Friday, 8-1-14

Strength/Skill – C&J 3-3-2-2-1 15 min AMRAP 5 Wall Climbs 10 T2B 15 m Broad Jump

Strength: E2MOM X 10 1 Hang Squat Clean + 1 Squat Clean + 1 Jerk Partner WOD 4RFT 10 Thrusters 95/65 Shuttle Sprints 5m, 10m, 15m, 10m, 5m 20 Hollow Rocks 1 person goes at a time. Each partner completes 4 rounds.

Warm up: 3 RDs 200m Run 25 D/U 10 Push Up 30 Min to complete 4×8 RDL w/1DB (each leg) 4×12 Glute Bridges (two legs) 4×6 Tall Box Jumps with step down 4x 6 Bulgarian Split Squats w/weight (each leg) 5 Plank Circles 8 min AMRAP 50 D/U 25 Wall Ball 20/14 10 Weighted Sit-Ups…

50 Box Jumps 50 Kettlebell Swings 50 Thrusters 50 Double Unders 50 Wall Balls 50 Overhead Squats 50 Sit-ups 50 Front Rack Lunges 50 Burpees 50 Gobble Squats Rx+ – 30/24, 2/1.5, 115/80, 20/14, GHD Situps Rx – 24/20, 2/1.5, 95/65, 20/14 Advanced – 24/20, 1.5/1, 80/55, 16/10 Beginner – 20/20, 1/25#, 65/45, 14/10

MURPH TIMES: 8AM, 9:30AM, 11 AM. 20 PERSON CAP PER CLASS. SIGN UP SHEETS AT THE FRONT DESK BBQ @ 1:30!! Need a head count. PARTNER ROW 3000M WHILE PARTNER HOLDS PLANK   FOR TIME: 50 KETTLE BELL SWINGS 24kg/16kg 50 SUPINE RING ROWS 50 KETTLE BELL SWINGS

7 R.F.T. Run 200 meters 20 Box Jumps, 24/20 20 Medi-Ball Cleans 20/14