Happy Memorial Day! Closed except…Murph at 8:00am! Murph Run 1 mile 100 pull ups 200 push ups 300 air squats Run 1 mile Start and finish with a mile run. Partition reps as needed. If you have a 20 pound vets, wear it!
Strength: Deadlift – Week 3 (5,5,3 + 5,3,>1) WOD: 10X 5 box jumps (24/20) (step ups not Rx) 4 kettle bell swings (53/35) 3 V ups 2 wall balls (20/14) 1 bar muscle up
Strength: 5×3 Overhead squat WOD: 3X Row 250 m 12 squat snatch (65/45) 21 push up
Strength: Back squat – Week 3 (5,5,3 + 5,3,>1) WOD: 12 minute AMRAP 5 handstand push ups 10 jumping lunges (5 per side)
Strength: Press – Week 3 (5,5,3 + 5,3,>1) WOD: 16 minute EMOM (alternating) 40 double unders 6 pull ups **for scaled DU do bounding to work on form, tempo, and height and for pull ups do jumping pull ups