WOD

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

Nancy 5 Rounds for Time  400m Run 15 Overhead Squats

7 rounds for time  4 Wall walks  8 Box jump overs 24/20 12 DB GTO 50/35

3 Rounds for Time 800m Run 20 Power Snatches 105/73

4 Rounds for Time 15 Pull Ups  20 Deadlifts 135/95 15 Shoulder to Overhead 135/95