12 min EMOM: 5 Thrusters

WOD:
In teams of 3:
Max Cals in 10 Min on Assault Bike, Rower, or Ski Erg.

WOD:
18 min AMRAP:
10 HSPU
20 Box Jump Overs (20/24)
30 Walking Lunge Steps

Olympic Weightlifting

WOD:
"Jackie"
For Time:
1000m Row
50 Thrusters (35/45)
30 Pull Ups

STRENGTH:
Post Jackie:
30 Strict Pull-Ups

STRENGTH:
Hang Squat Snatch: 5-4-3-2-1

WOD:
For Time:
30-20-10:
DB Burpees (35/50)
DB Snatch (35/50)

WOD:
25 min AMRAP:
18 C2B
12 Hang Clusters (95/135)
6 Bar MU
2:00 Rest

STRENGTH:
Superset:
DL 5-5-5-5-5
Back Squat 5-5-5-5-5

WOD:
4 RFT:
25 WB (14/20, 9/10')
200m Run

WOD:
3 RFT:
21 T2B
15 DB Box Step Overs (Rx: 35/50, 20/24)
9 Strict Ring Dips

WOD:
100 DU
50 Front Squats (65/95)
40 Push Press (65/95)
30 Cleans (65/95)
20 HSPU
10 Ring MU
100 DU

WOD:
12 min AMRAP:
7 Burpee Box Jump Overs (20/24)
7 Power Snatch (75/115)
7 Overhead Squat (75/115)

STRENGTH:
3x Complex:
3 Strict T2B
Max Rep Kipping T2B

STRENGTH:
For 15 min:
Min 1: Strict MU Transition Drills
Min 2: SHSPU Drills
Min 3: Superman & Hollow Work

WOD:
3 min Max Calories

STRENGTH:
Superset:
Front Squat: 5-5-5-5-5
Strict Press: 5-5-5-5-5

WOD:
5 min AMRAP:
30 DU
8 DB Thrusters (35/50)

STRENGTH:
10 min EMOM: 3 Power Cleans

WOD:
9 min AMRAP:
Ascending ladder: 5/5, 10/10, 15/15....
KB Swings (Rx: 35/53)
Ab Mat Sit Ups

Memorial Day Schedule:  10am Class Only Today!

HERO WOD: MURPH



For Time:
1 Mile Run
- 100 Pull Ups
- 200 Push Ups
- 300 Air Squats
1 Mile Run

* If you've and would like to wear a weight vest or tactical gear, you are welcome to that.

---

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Day 1 of the West Regional Competition!!! Let's Go Mitch!

WOD:
15 min AMRAP:
3/3, 6/6, 9/9...
WB
RMU

*25’ handstand walk after each round