Memorial Day Weekend WOD and BBQ - We will be doing "Murph" on Saturday followed by some BBQ and socializing for those that will be around. We will run heats starting at 9:30am until everyone's done. You can do Murph on your own or split it up with a partner. Bring something to grill and or something to drink.


Strength/Skill
Strict Press

5×1 (Use same weight for all 5 sets of 1 rep. Pick a weight heavy enough to have to rest 1-2 minutes between sets)

Then

Weighted Pull up

5×3 (Use same weight for all 5 sets of 3 reps. Pick a weight heavy enough to have to rest 1-2 minutes between sets)

**

Then

WOD
A: 10-9-8-7-6-5-4-3-2-1

Strict Press

Ring Rows

B: 10-9-8-7-6-5-4-3-2-1

Strict Press 95#/65#

Strict C2B Pull up

Then note you WOD time and do 

40 Abmat Sit ups right after WOD

WOD

A: For time

400m Run

15 Burpee Box Jumps

400m Run

B: For time

800m Run

30 Burpee Box Jumps 30"/24"

800m Run

Strength/Skill

Chest to Bar Progression

7 sets of 7 unbroken :40 rest

Happy Friday!

Note if there is no one signed up for noon today by 11:30 there will be no trainer at the gym. 

Strength/Skill

Shoulder Press 3-3-3-3-3

WOD

A: 3 rounds for reps of:
1:00 Step-ups
1:00 Max Effort Ring Rows
1:00 Dumbbell overhead hold
1:00 rest

B:3 rounds for reps of:

1:00 ME Front Rack Barbell Step-ups 20" box 95#/65#
1:00 ME C2B Pull-ups
1:00 Unbroken Handstand Hold
1:00 rest

Note: The handstand hold is meant to be performed completely unbroken. Perform a 10 Burpee penalty (AFTER the entire piece is completed) for every time the handstand hold is broken within each 1:00 interval.