* Regional Shirts will be in on the 19th for pick-up. We will begin billing them on the 15th to your accounts.

** Olympic Lifting Class will be cancelled Next Tuesday the 19th

*** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph

WOD:

1) Snatch: Build to a Heavy Single

Warm-up as needed. All reps full Squat. Don’t spend more than 20 minutes on this.

2) Clean and Jerk: Build to a Heavy Single

Warm-up as needed. All reps full Squat. Don’t spend more than 20 minutes on this.

3) 20 minute EMOTM:

Movement 1 – 2 Heavy T+G Power Clean

Movement 2 – 1-10 Strict HSPU

Double-under’s focus on speed and turn-over. Handstand Walk up to 50ft per minute.

4a) 3 rounds AQAP:

400m Run

20 Deadlifts 225/155

Rest 5 minutes

4b) 3 rounds AQAP:

400m Run

20 Kettlebell Swings 70/53

Rest 5 minutes

4c) 3 rounds AQAP:

400m Run,

20 Pull-ups

5) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible. Hold the 10 rep for static hold as long as possible.

6) Sled Drag: 400m

Light. Focus on walking through your heels.

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

Post Results/Thoughts To Comments