Warmup: 2 rounds of

300 meter row,

10 pushups,

10 Banded Scap pulls (5 each side),

10 KB Round the worlds,

3 Skin the cat

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Strength: Jerk 3x3

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WOD: 10! of

Box Jumps 24/20",

2x weighted ab mat situps with KB

with 200 meter run after each round

Warmup: 3 Rounds of:

20 Jumping Jacks,

20 Crunches,

20 Standing Leg Swings (10 each side),

30 second goblet squat hold at bottom

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Strength/Skill: 6x complex:

1 Hang Snatch High Pull + 1 Hang Power Snatch

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WOD: 6 Rounds:

5 Power Cleans 135/95#,

10/8 Calories on Assault bike

- 1 minute rest

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Endurance: Meet at ECF @ 530 am

OTM x 30 minutes:

minute 1: Dumpster Dash,

minute 2: 10 Calorie Assault Bike,

minute 3: 15 GHD Situps

Reminder: Memorial Day Murph on Monday @ 9 am ~ Anyone is welcome to join us! Barbeque to follow. Bring your favorite dish or beverage to share.

ONLY ONE CLASS AT 9AM - Community workout, anyone is welcome!

Memorial Day “Murph”

“Murph”

For time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

*Wearing Weighted Vest