Saturday 9-19-15

15 min AMRAP 10 HSPU 10 M/U 10 Thrusters 95/65 Strength/Skill: 15 min to find your 1RM Deadlift 10 min EMOM odd 5 Deadlifts @ 70% even 5 Weighted Dips

E.M.O.M. 5 Deadlifts (225/155) & 20 D.U.”s 10 Min A.M.R.A.P. 10 One-Arm Alternating Dumbbell Snatch – 70/45 10 Box Jump Overs – 20/24 Extra – H.S.P.U.’s Working on Strict and Strict Deficit

BABY EVA 5RDS 400m run 30 KBS 70/53 30 Pull Ups Scale as needed.

Warm up: 2RD at easy pace 5 DB high pull to press 5 DB strict press 5 Push Up 10Reverse lunges 10 Good Mornings 6 Min EMOM 5 Strict Press @ 60-80% 1RM 30 Min EMOM Min 1- 15 KBS 53/35 Min 2- 15 Wall Ball 20/14 Min 3- 12 T2B Min 4- 12 Push…

Partner WOD Saturday. The BBQ is Saturday, March 26. 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. There will be…

Weightlifting 20 min to complete: 4×8 Single Arm Bent Over Row 6×5 Strict Pull Ups (weighted if wanted)* If you do not have strict pull ups, do :30 hang off the bar* 4×8 Ring Dip (weighed if wanted) *if you do not have ring dips, do :30 support holds on rings* 4×12 Banded tricep pull…