“DT”
5 Rounds for Time
12 Deadlifts 155/105#
9 Hang Cleans 155/105#
6 Jerks 155/105#
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Sunday Funday @ 8 am
Open Gym @ 9 am
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ONLY 1 Community Class @ 9 am
Memorial Day Murph! ~ Cookout/Potluck to follow workout
For Time:
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
**Cookout/Potluck ~ bring your favorite grill items, food, snacks or drinks to celebrate our fitness following the workout
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 6x3
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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
Warmup: 10 minutes of:
12 mountain climbers,
12 KBS,
12 KB lunge,
12 KB stepups,
12 calorie bike or rower
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Strength: OHS 5x3
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WOD: 21-15-9 of
Squat Cleans 135/95#
Ring Dips
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Endurance: Meet at ECF @ 530 am
For Time: 10-12-14-16-18-20-22-24-24-22-20-18-16-14-12-10
Assault Bike with 30 seconds rest after each round