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If you are doing Murph on Monday you will need to sign up for this class. You can not just show up when you want

5/23/14 Wod: 800 m run 30 Deadlifts 155/105 30 push ups on the bar 800 m run 20 deadlifts 20 push-ups 800 m run 10

5/22/14 Strength: Tabata x 2 1) GHD sit ups/Hollow holds Complete all 8 rds…..then 2) Back extensions/supermans Wod: 4 rounds 30 kb swings 1.5/1 4

5/21/14 Strength: 12 min to find 2 rep max split jerk Wod: 12 min cap 21-15-9 Burpees Thrusters 115/75 Then: Row 1000 meters

5/20/14 Strength: Clean & Power Jerk 4 sets of 2 cleans + 1 power jerk Wod: Open Wod 11.5 20 min amrap 5 power cleans

5/19/14 Strength: Cluster Backsquats 3 sets of 1.1.1 at 80/83/85 *set 1 will be 80% of your 1rm. You will perform 1 rep then without