Memorial Day Murph Prep:

For Time:
3:00 Run
50 Pull Ups
3:00 Run
100 Push Ups
3:00 Run
150 Air Squats
3:00 Run
20 Pull Ups
30 Push Ups
40 Air Squats
3:00 Run

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Snatch Work

WOD:
14 min AMRAP:
5 Snatch
14 Box Step Up/Overs

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Memorial Day Murph Prep WOD:
25 min AMRAP:
10 Pull Ups
20 Push Ups
30 Air Squats
1:00 Rest

Post WOD: Optional 10 min Run

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FMD: Push Press
Optional: EMOM 8 min: 5 Push Press

WOD:
5x: on a running clock:

Every 2 minutes you have:

12 HSPU

In the remaining time: Max Rep Ab Mat Sit Ups

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Hang Squat Clean Work

WOD:
2 Rounds:
50 KBS
2:00 Max Reps: Box Jumps
20 Hang Squat Cleans
2:00 Max Reps: DU
20 T2B
2:00 Rest

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WOD:
5K Burpee Run

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DL Work

WOD:
10 min AMRAP:
Ascending ladder
3/3, 6/6, 9/9...
SDLHP
Thrusters

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WOD:
15 min AMRAP:
1:00 Run
20 KBS
15 Thrusters

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8 min EMOM 1x through the complex:
4 DL
3 Power Cleans
2 S2OH

WOD:
8 min AMRAP:
5 Power Clean & Jerks
40 DU

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WOD:
Live by Squats & Step Up/Overs

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WOD:
On a running clock: 1x Through for Max Reps:
3 min max rep Ab Mat Sit Ups
4 min max rep Push Ups
5 min max rep Lunges
4 min max rep Pull Ups
3 min max rep Ab Mat Sit Ups

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10 min EMOM: 1 TGU R & L

WOD:
12 min to work:
21-15-9
Power Snatch
Overhead Squat

In the remaining amount of time: Max Rep Burpees
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Foundational Movement Day: Deadlift

WOD:
5 min AMRAP:
35 DU
12 Push Ups
12 DL

-3 min Rest-

5 min AMRAP:
35 DU
12 Push Ups
12 DL

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Foundational Movement Day: Air Squat

WOD:
12 min AMRAP:
50’ Handstand Walk
10 LungeSquats

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WOD:
17 min AMRAP:
50 Devils Press
50 Burpees
50 Snatch

Post WOD:
5 min to accumulate max time in L-sit

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*Check your email for Zoom Class Links: 9:30 AM & 5:30 PM