May 2016

Skill/Weaknesses or Make up day

“Fight Gone Bad!” Three rounds of: Wall-ball, 20/14 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a

Conditioning 2k row 4 mile bike on AB 6400m 1 mile run For time **Monday 5/30 @ 10am Memorial Day join us for “Murph”  1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run

**Monday Memorial Day 10am  Join us for: special tribute WOD “Murph” 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run Conditioning 21-15-9 Box Jumps24/20 Kettlebell 72/53 Strength Strict press 7×1 @80-90%

Conditioning Teams of 2 50 burpees 10 clean and jerks 185/125 75 box jumps 10 c&j 100 pull-ups 10 c&j 75 box jumps 10 c&j 50 burpees

Strength Back Squat 4×4 @70% move perfect Conditioning 21-15-9 “Diane ” deadlift 225/155 HSPU

Conditioning Row 4x500m w/ 2:00 rest on the 3rd or 4th row, give it your all. 4 RFT 3 snatches 155/105 15 wall balls 30/20 1 rope climb

Conditioning 5 RFT 400m run 20 KB swings 53/35 20 pull-ups

Strength Back squat 5×5 60% Conditioning 12 min AMRAP 14 KB snatches 53/35 alt hand 12 Box Jumps 24/20 10 push-ups