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.

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Warmup: 12 minutes of:

300 meter row,

Plank postition plate drag x 10 meters,

Banded pull aparts x 20,

Banded Flies x 20,

bar hang x 30 seconds

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Body Building Bliss:

Close Grip Bench with 3 second tempo down 5x5,

KB Row 4x10 (each arm),

Single Arm half kneeling Landmine Press 4x12 (each arm),

Chin-up 4x max reps,

KB Pull-overs 4x12,

Weighted Knee-ups 4x12

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.

Warmup: 10 minutes - not for time:

10/8 calorie ski erg,

10 Single Leg DL,

10 Pallof Presses

10 burpees

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Strength/Skill: Squat Clean 6x2

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WOD: On the 2 minute x 12 rounds of:

1 clean + 1 Front Squat + 1 Jerk + 6 burpees

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Endurance: Meet at ECF @ 530 am

for time:

100 cal row,

100 cal bike,

100 10 meter sprints

Warmup: 3 rounds of:

10 calorie Ski Erg,

3 Skin the cat,

20 meter prowler pulls,

10 seated Good Mornings

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Strength: Deadlift 3x6

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WOD: For Time:

30-20-10 of

DB Deadlifts 50/35's,

DB shoulder to Over-head 50/35's,

Burpees