Friday 140502

Is it Friday yet?

Is it Friday yet?

NO 7:30a class today.

NO Yoga on Saturday at 8am.

Memorial Day Murph is at the end of the Month. You can register for a sweet t-shirt and your $ goes to a great cause. You don’t have to donate to do the WOD but you will appreciate the WOD more wearing your shirt and knowing that you gave a few bucks to a prestigious organization founded by the Murphy family.For more information or to register click here 

Dynamic Warm-Up-Mobility
Prepare for…

Strength:- Press 2-2-2-2-2  @70-75-80-85-90% 1 RM

WOD: 10 Rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of Shoulder press 95/63 85/55 75/45
Rest 15 seconds
Score is lowest meters rowed & Shoulder press completed per 30:

**Team Cool down Coaches choice Static or PNF Stretching 5-10mim

Competitors or athletes wanting to improve your Fitness level
Do  Strength like 6×2 and WOD  then: 

Rest recover 7 min then:

“10Min  EMOM
Odd: 3x Cleans   185/123 or @ 70% 1RM

Even: 30 Double Unders

All for time:
2 RFT:
2 Strict Deficit HSPU
2 Muscle Up
Rest 1 minute
2 RFT:
4 Kipping Deficit HSPU
8 Alt Pistols
rest 1 minute
2 RFT:
4 Strict HSPU
4 Muscle Ups
Rest 1 minute
2 RFT:
8 Kipping HSPU
10 Alt Pistols

 Row for 4 minutes at 65-75% – 7 Minutes of Mobility

CF Endurance:
2k Row for time. (Stay at a strong pace)


ME Push or Split Jerk in 15 minutes 5×1


8 Min AMRAP of :
3 Wall walks
7 Pull Ups
15 KB Swings 24/16kg

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