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Monday, May 30, 2016

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Monday, May 30, 2016

Schedule Reminder:  We will be operating under Holiday/Saturday hours.  There will be 2 classes 8:30 and 9:45.  Happy Memorial Day, and thank you to all the brave men and women who have served for our great country and who made the ultimate sacrifice.  THANK YOU!

Essentials

Strength/Skill:
Warm Up:2 Sets:

Strength:

A) 3 Sets:

  • DB Hang Power Snatch x 3 ea. (Focus on Speed)

Skill:
WOD:
“Smurf”

For Time:

  • 800m Run
  • 50 Pull Ups
  • 100 Push Ups
  • 150 Squats
  • 800m Run
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

Strength:

A) 3 Sets: (EMOM)

  • DB Hang Power Snatch x 3 ea. (Focus on Speed)

Skill:
WOD:
“Murph”

For Time:

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats
  • 1 Mile Run

*20 LB Vest
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

Strength:

A) 3 Sets:

  • DB Hang Power Snatch x 3 ea. (Focus on Speed)

B)  3 Sets:

  • Single Arm Neutral Grip DB Bench Press x 6 @25% of 1RM Bench Press
  • DB Row x 6 @30% of 1RM Bench Press

Skill:
WOD:
“Murph”

For Time:

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats
  • 1 Mile Run

*20 LB Vest
Additional:
  • 10 Minutes Mobility

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