*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1) Muscle Clean + Push Press: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

2) Power Clean + Push Jerk: Every 1:00 x 7 sets

Continue to build loading from your Muscle Clean + Push Press.

3) Clean and Jerk: Every 1:00 x 7 sets

Continue to build loading from your Power Clean + Push Jerk.

4) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

5) Run:

A) 800m, 300m, 400m. 60 seconds Rest between distances. 4 minutes Rest Between sets.

B) 800m, 300m, 400m. 60 seconds Rest between distances. 4 minutes Rest Between sets.

C) 300m, Rest 60 seconds, 300m Rest 60 seconds, 3x100m w/20 seconds Rest, 300m. Rest 4 minutes.

D) 800m, 300m, 400m. 60 seconds Rest between distances.

All 100’s and 300’s are at your 1 mile Pace. 800’s and 400’s are at your 1 mile pace plus 1 minute.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE