Tuesday, 8-5-14

Wod and wine Friday 5 and 6pm classes. Bring a friend. Sign up for Murph. Friday will be your last day to order from fancloth. www.fancloth.com/c/474809     15 min to complete – Bench Press 4×8 DB Flys 4×10 4 RFT 25/18 Cal Row 15 DB Box Step Overs 50/35, 20″/18″ 3 Rope Climb 3:1…

Warm up 2 RDs 30 D/U 10 BB Hang Power Cleans 100m Run 20 min to complete 3×10 Bicep Curls 3×15 Banded Tricep pull down 4x 1 min Hollow body holds 4x 1 min push up plank hold For Time: 1 Round: 800M Run 80 D/U 2:1 21 Hang Power Cleans 155/105 2 Rounds: 400M…

Complete as many rounds as possible in 30 minutes of: 400m run 24 Dumbbell snatches (35lb/25lb) 200m Farmers carry 35/25

9 min E3MOM Back Squat 3×10 @ 50,55,60% of 1RM 100-80-60-40-20 Double Unders 50-40-30-20-10 Situps 25-20-15-10-5 Hand Release Pushups 5-4-3-2-1 Wall Climbs

Buckley’s this Saturday night at 7. Let me know if you can make it to dinner.   Strength: 5 sets 30 sec on 30 sec off -Strict Handstand Pushups* 30 sec on 30 sec off- Strict T2B 4RFT 30 Wall Balls (20/14) 15 Hang Power Cleans (135/95)

That’s for Garrett The Gunner!!!!!!!!!! Strength/Skill – Weighted Dips- 15 mins W/U to 5 RM WOD STARTS AT 20 MINS PAST THE HOUR 10 R.F.T. 7 -Wal Balls 20/14 7 – O.H. Walking Lunges 45/25 Plate 7 – Box Jumps 24/20 7 – Burpee Pull-Ups 7 – D/U’s