WOD

5 Rounds For Time: 300m Run 12 Power Snatch 9 Toe to bar 6 Single Dumbbell Box Step Overs

Deadlift (Week 3 of 3) Every 2:00 x 6 Sets: Then… 15 Min AMRAP 5 Power Cleans 10 Dumbbell Bench Press 5 Front Squats 15/12 Cal

7:30pm Class Cancelled Today!!! 32min Cap 2 Rounds 40 Bb Lunge Steps 20 Bb Bicep Curls 10 Burpees to Target into… 1500m Run Into… 2 Rounds 10 Burpees to Target 20 Bb Bicep Curls 40 Bb Lunge Steps

Schedule announcement: Thursday 7:30 pm class – Cancelled Front Squat with a 2-3 sec lower each rep 5 x 5 @ 55–65% (week 2 of 6) Then… Metcon Wall Walks Alt Toes to Bar or Toes to bar Double Unders

Clean and Jerk 6 Sets Every 1:15 x 6 Sets 1 Power clean + 1 Hang power clean + 1 Jerk Then.. 5 Rounds: 30/25 Cal Row 25 Sit-ups 20 Box step ups (20” for all) 15 RKBS *rest :30 between rounds

Today’s classes. 8a and 9am. No Barbell class MURPH: unpartitioned 1 mile run 100 pullups 200 pushups 300 air squats 1 mile run — MURPH: 1 mile run 20 rounds of: 5 pullups 10 pushups 15 air squats then 1 mile run — 1/2 MURPH unpartitioned (Scaled) (level 1) 1/2 mile run 50 pullups 100…

Every 2:30 x 4 8/8 Bulgarian split squats + 10 Tate Press 10 DB lat pull overs Then… Minutes 1-4 :45 sec work/ :15 rest x 4 rounds: Max cal bike in 45 seconds immediately into… Minutes 5-8 :45 sec work/ :15 rest x 4 rounds: 6 Single DB Box Step Up Max Sit Ups…

4 Rounds For Time: 30/25 Cal Bike 100m Farmers Carry 30/25 Cal Row 20 Russian Kettlebell Swings 30 Min Cap

-Saturday classes Murph: This Saturday. Class times: 8am and 9am. -CLOSED -Monday, 5/25/26 Deadlift week 2 od 3 Every 2:00 x 6 Sets: Then… 3 Rounds: 100m Run 5 Pull Ups 10 Push Ups 15 Air Squats

Murph: This Saturday. Class times: 8am and 9am. —- Bench Press (7 Sets) Week 1 of 3 We will do 3 weeks of this 5/3/1 then we will take 2 weeks to attempts max. Then… 12 Min AMRAP 12/9 6 12 6 12