Saturday, 12-1-18

Today’s hours are 8 and 9 am only.   3 RDs for max reps 1 min Max Burpee 1 min Max Wall Ball 20/14 1 min Max Jumping Squats 1 min Max Weighted Sit Up 25/15 1 min Max Hang PowerClean 115/85 1 min REST

Strength/Skill – Hang Clean – 5 x 2 Ten rounds for time: 3 Handstand push-ups 6 Pistols 12 Pull ups 24 Double unders

Strenght/Skill -A. emom – power clean start at 155/85# add 10# every min until max B. emom – 12mins odd – 2-4 MU even – 10 KBS 2/1.5pd 10min amrap 8 HSPU 20 SDHP 75/55 10 Box Jumps 24/20

15 minutes to establish a 1rm Power Snatch. -then- 3 rounds for time of: 30 KB Snatch + OH Lunge 24/16kg (15L/15R) 40 Double-Unders

Strength/Skill – 10 min to practice or PR double unders AMRAP 4 4 Front Rack Lunges (per leg) 4 Over the Bar Burpees Rest 1 minute AMRAP 6 6 Goblet Squat 6 Power Cleans Rest 1 minute AMRAP 8 8 Pullups 8 Deadlifts 8 Pushups Rx – 135/105, 1.5/1 Advanced – 115/80, 1.5/1 Beginner –…

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…