WOD

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

Strength Work up to 1RM Bench press Conditioning 3 RFT 30 Pistols 7 strict pull ups 10 hang power cleans 155/105

Happy Birthday Jen! “Anderson” Teams of 2 2 rounds for time 38 Thrusters 95/65 emom 5 push ups 10 sit ups once 38 thrusters completed 76 calorie row Only one partner can work at a time. Both partners will try and complete the thrusters but every minute on the minute each partner must stop the

strength OTMx10 2 clean and Jerks ascending try to increase weight each round if possible. Working up to the heaviest 2 OTM. conditioning 15 min AMRAP 5 TTB 10 push press @115/75 50 DU’s

“Fuel for Fire” For Time 1000m row 1000m run 50 box jumps @20″/ 24″ 30 burpees 50 box jumps 1000m run 1000m row