May 2014

Find 3rm Overhead Squat Deadlifts 50% x10 60% x8 70% x5 75% AMAP

For time 60 calorie row 50 TTB 40 WB 20/14 30 SQUAT cleans 135/95 20 ring dips 10 HSPU

Neil crushing those push-ups! For time Run 1600m Recover equal time run 800m equal recovery run 400m equal recovery run 200m

Monday: Push press 50%x10, 60%x8, 70%x5 75%xAMAP “Jackie” 1000m row 50 45# thrusters 30 pullups

Remember there will be no classes Saturday due to “MURPH”. If you are not competing please come by and cheer everyone on! “Flight simulator” cap at 25 mins Double Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Rules: 1. You must complete each set consecutively before moving onto the next Example: I must do 5 consecutive double unders without breaking before

Back squats 5@70% 5@75% 3-3-3-3-3 @85% 1RM 3RFT 10 DIPS (strict) 20 Front squats (from the floor) 135/95 30 burpees over bar (lateral)

Registration closes TONIGHT at midnight!!! If you have not signed up for MURPH, please do so NOW!!! You wont want to miss this event. Great prizes, food , fun and community! Click here to register! For time 5K run rest 5 min 1,000m row

OTMx10 snatch (full) increasing lbs every minute Conditioning 12min amrap 30KB swings 53/35 15 HSPU 30 DB alt snatches 50/30 or 53/35 KBS 15 TTB