Skill WOD
(use this as a warmup for the workout)
Take 10 min to find a heavy weight with 1 Push Press+1 Push Jerk + 1 Split Jerk
(coming from the rack)
WOD
200 M Run
12 Push Press (105/70)
20 Sit ups
20 min AMRAP
A few shots from Memorial Day Murph! What a great day, thanks again for coming out and spending the day with us!
Ed working through Murph
Ed
Jason terminating this WOD….
Christian and Matt working through Murph
Kara wins best pants of the day award!
Jon supporting ‘merica
Barb and Dave working through Murph with a weighted vest
Competitors WOD
Snatch 12 min to find a heavy set of 3
(it can be squat or power or a combination)
Go into a snatch grip deadlift 3/3/3/3
(Should be 110% or higher of your 1 RM Snatch)
then
10-9-8-7-6-5-4-3-2-1
Strict Press (96/65)
Strict Chest to Bar
-this is for time, but the movements are strict so focus on building strength