May 28 – June 3, 2018

“Murph”

Remember to sign up in Wodify as we are capping classes at 40 people. This year there will also be a gym member speaking to each class about their service in the military. Don’t miss it!

7am – Jeff Devlin

830am – Chris Powell

10am – Andy Donnon

1 Mile Run

100 Pull ups

200 Push ups

300 Air squats

1 Mile Run

*The reps may be broken up however you like, and if you intend to click the Rx button, you must wear a weight vest.

15min AMRAP

25 Box jumps 24/20″

50 Ab mat sit ups

75 DUs

5 RFT

Partner WOD

40 BB OH Lunges (in place) 115/80lbs

1min Hollow body hold

*Partners may divide the work however they see fit, but only one may work at a time.

25min Time Cap

15min Bar MU practice

then,

6min EMOM

3 Pull ups + 2 CTB pull ups + 1 Bar MU

-Rest 3min-

6min EMOM

Min 1: AMRAP Burpee Bar MU

Min 2: 30sec AMRAP Russian Twists 20/14lbs

*Athletes must stay on the bar for the entire 6 reps during the first 6min EMOM.

*Score = total reps with 36 being a perfect score for the first EMOM.

Build to a heavy BB Complex:

Power Clean + Split Jerk

then,

3 @ 7

3 @ 8

3 @ 9

3 @ 9 (load drop)

3 @ 9 (load drop)

then,

For time:

10 – 1

WBs 20/14lbs

1 – 10

Russian KBS 70/53lbs

“King Kong” Lite

5RFT

1 Dead lift 405/285lbs

2 MUs (Ring or Bar)

3 Squat Cleans 225/155lbs

4 HSPUs

10min AMRAP

10 Burpees

Suitcase carry 70/53 to the loading dock and back

-Rest 2min-

10min AMRAP

30 DUs

Suitcase carry 70/53 to the loading dock and back

*Score is total Burpees and DUs