Strength WOD:
5-5-5
Deadlift
Conditioning:
For time:
10 Deadlift (275#/185#)
20 Pull-ups
30 Box Jumps (24″/20″)
40 Kettlebell Swings (53#/35#)
50 Double-Unders
40 Kettlebell Swings (53#/35#)
30 Box Jumps (24″/20″)
20 Pull-ups
10 Deadlift (275#/185#)
Optional Skill Work:
Ring Dip practice post WOD
Results
View this photo
View this photo
Next Monday on May 26th, we will be hosting the annual Murph Challenge 2014. This year we are programming the Hero WOD “Murph” for Memorial Day.
As Monday is a holiday we will run a reduced class schedule. We will have 0830, 0930, and 1030 classes. No PM classes! We will post sign ups in the gym on the whiteboard.
“Murph” WOD (aka “Body Armor” – what he called it):
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
* Break up the pull-ups, push-ups, and squats how you want. Wear a 20# vest if you have it.
** Half Murph is strongly encouraged for your first time. (all distance/reps cut in half)
We are also thinking about having a potluck BBQ lunch on Monday after the WOD if there is enough interest. Stay tuned for more info.
Remaining Regionals:
Weekend 3: May 23-25, 2014
Mid Atlantic (Washington D.C.)
SoCal (Del Mar, Calif.)
South Central (San Antonio, Texas)
Asia (Seoul, South Korea)
Weekend 4: May 30-June 1, 2014
North East (Canton, Mass.)
NorCal (San Jose, Calif.)
South West (Salt Lake City, Utah)
Africa (Johannesburg, South Africa)