Friday, May 24, 2013

"Murph" is tomorrow!! Come prepared to hit it hard! 
We'll have several scaling options so everyone can participate!!!

REMINDER: We are closed Monday for Memorial Day!!!

Willson hitting the weighted pull-ups!!!
Arm/Leg Swings
50 DU's or 150 Singles
10 Shoulder Dislocates
10 Good Mornings
10 OHS
                  
MOD
Skill 

5:00 of Wallball
Max effort for :30 seconds, rest remaining :30 seconds

Record total reps

Rx
7:00 AMRAP of:
7 Power Snatches (pick your load)
7 Overhead Squats
7 Box Jumps (24/20")

Rest 2:00 then 800m Run

Rx+
"Isabel" (10 min cap)
30 Snatches for time (135/93#)(NO SCALING)

Rest 2:00 then 1600m Run

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