WOD

3 rounds for time 8 reverse lunges in front rack (155/115) 16 deadlifts (155/115) 24 leg lifts 32 double unders

Memorial Day “Murph” Athletes, friends and family – you are invited to join Granite State Fitness for “Memorial Day Murph” in memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28th, 2005. Join us at any one of our class times tomorrow for no cost. “Murph”

GOAT DAY!!!!!!!!!!!!

Fantastic effort by everyone today! One thing that I want to note that makes me love what I do. I saw someone today fight with everything to not give up, to keep going and finish today’s WOD. It is so easy to say “I am not good at these damn “double unders, so I am

Monday Memorial day we will not have any classes. Friday we will be running a special Memorial Day WOD. Saturday is regular hours.

Strength Weighted push ups 3x max lbs/max reps Metcon 18-15-12-9-6-3 Burpees between rounds of burpees 5 shoulder to overhead (135/95) 30 double unders

“Jackie” 1000M ROW 50 thrusters 45lbs 30 pull ups for time

work up to 1RM Clean and jerk work up to 1RM snatch

In teams of 2 20 Minute amrap 40 med ball cleans while partner holds 45/25 plate overhead 40 med ball overhead squats while partner holds 45/25 plate overhead at bottom of lunge 40 sit ups while partner holds 20/10lbs plates on shins 6 inches off ground 40 wall ball while partner holds 45/25lbs plate in

“The Seven” 7 rounds for time of 7 HSPU 7 Thrusters (135/95) 7 Knees to Elbows 7 Deadlifts (245/185) 7 Burpees 7 KB Swings (70/53) 7 Pull ups Can’t wait to see you all tomorrow!