WOD

Amrap 9 1 Rope Climb 3 Shoulder to Overhead 155/105 Rest 3 minutes  Amrap 9 10 Deadlifts 155/105 10 Toes to Bar

5 Rounds  1 minute each station for max reps.  Row or Bike Cals Sit Ups Push Press 45/33 *Rest 1 minute after each round. 

10 Rounds  Every 2 minutes  200m run Amrap strict pull ups 

Amrap 14 10 Burpees 10 KB hang squat cleans 53/35 10 Box step overs with KB 24/20

Power clean & Push Jerk 3-3-3-2-2-2-1-1-1

Class at 9am only! LT. Michael P. MurphyUnited States Navy (SEAL)May 7, 1976 – June 28, 2005 LT. Michael P. Murphy (SEAL) was the officer-in-charge... Read More

Amrap 20 With a Partner  400m Run with Medball together  200m Farmer Carry 30 Wallball Throw Sit Ups

1)Push Press 5-5-5-5-5 2)Jerk 3-3-2-2-2 3)Double Tabata  16 rounds 20 second max effort 10 second rest Bike  Row

For Time  21-15-9 Deadlifts 225/155 Double Unders x 3 Chest to Bar Pull Ups

5 Rounds  10 DB Bench Press 10 Ring Push Ups  6 Weighted Chin Ups  8 Commando Pull Ups