WOD

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

Murph: This Saturday. Class times: 8am and 9am. Front Squat week 1 of 6 Pause Front Squat (2 sec pause) @ 55–65% Then… 60 Double Unders or 80 Singles 20 Power Cleans 45 Double Unders or 60 singles 15 Shoulder to Overhead 30 Double Unders or 45 Singles 10 Power Snatch

Every 2:30 x 4 (week 1 of 3) 6/6 Farmers hold bulgarian split squat + 12 Seated DB tricep extensions 10 Single Dumbbell Curl (both hands) Then.. For time: 200m run 20 Plate Ground to Overhead 5 Burpees to Plate

Snatch: 1 Power Snatch + 1 Hang power snatch + 1 Squat snatch Then… Metcon Toe to Bar Front Squats Box Jump Over 12 Min Cap

Today’s 12pm class is cancelled. —- Every 2:00 Work/ :30 Sec Rest x 3 Rounds (30 Minutes Total) 1: (0:00 – 2:00) 250m Row Max Rep Strict Pull Ups Rest :30 Seconds 2: (2:30-4:30) 15/12 Cal Bike Max Rep Push Ups Rest :30 Seconds 3: (5:00 – 7:00) 30 BB Bicep Curls Max Rep Sit…

Deadlift (week 1 of 3) Then… 2 Rounds For Time: 20 Double Unders (30 Singles) 30 Goblet Reverse Lunge Steps 20 Double Unders (or 30 Single)

Please note that the 12:00 PM class this Thursday has been cancelled. Apologize for any inconvenience and appreciate your understanding. —- Bench Press (Week 3 of 3) 5 x 3 Then… Metcon For time: run Burpee Pull Ups Clean and Jerks

Schedule announcement: 12pm class this Thursday,5/14 is cancelled. After max out weeks, we will take today off heavy loading and get a good Push-Pull-Grip and it’s going to be doozy!!! Never Miss Monday!!! Alt Every 2:00 for 30:00 Minutes 1-2: 400m/300m Row Minutes 3-4: 10 Alternating Dumbbell Snatches + 10 Wall Ball Shots Minutes 5-6:…

For Time: 21 Front Squats 12 burpee pull ups (or 4 Rope Climbs) 21 V-Ups 18 Front Squats 9 burpee pull-ups (or 3 Rope Climbs) 18 V-Ups 15 Front Squats 6 burpee pull-ups (or 2 Rope Climbs) 15 V-Ups 12 Front Squats 3 burpee pull-ups (or 1 rope climb) 12V-Ups

Week 4 of 4, Clean) Every 90 seconds x 7 Sets 1 Power Clean 2 Hang Power Clean 2 Front Squats Then,,, For time Clean and Jerk Snatch