Author: lumpy6488

Since we missed our team WOD today we will have one on Sunday at 10 am. No open gym or weightlifting on Sunday..

For Murph on Monday we will be starting at 9 am. Then the next heat will start at 9:30 and every half hour after that.

15 mins to find a one rep max Push Jerks 3 rounds 20 Burpee pull ups 20 Front Squat 155/105 20 Box Jump 24/20

Strength Hang power snatch 5x 1 high hang + 1 hang + 1 ohs Conditioning (Time) 50 walking lunges kb in the front rack 1.5/1

Back squat 5x 3 @ 70% 60 sec rest For time: 75 wall balls 10 feet guys/ 9 feet ladies 50 Russian swings 25 Burpees

Warm up Mile run 7 min AMRAP 10 KBS 10 Box Jumps 10 Sit ups Rest 3 min, then 7 min AMRAP 10 Wall Ball