WOD

Snatch + OHS(1+2) 60%x1(3) 65%x1(3)
Snatch + OHS(1+1) 70%x1(2) 75%x1(2)
Snatch 85%x1(2) 90%x1
Back Squat 60%x10 70%x8 75%x6 80%x4
Front Squat 60%x5 70%x5 75%x5 80%x5
Back Extensions- 10 x3Sets
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Stone Over Shoulder-6(Medium Weight-AFAP)
Renegade Rows-10L/10R(AHAP)
Weighted Pull Ups-10(AHAP)


x6 Rounds: NFT
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WOD

Shuttle Sprints-4 @100ft
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Burpee Challenge 1-20 Reps (25min Time Cap)
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Pull Up Olympics 1-5reps then 1 Max Rep Set
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WOD

Clean-4 @Body Weight or More
Up and Over Plyo Push Ups-Sub Max

AMRAP-15min:
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200M Sprint
Burpee-5

AMRAP-7min:
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WOD

Back Squat-50reps @60%


15min: Break up reps anyhow.
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12min AMRAP of:


Double Under-30
Burpee-12
Kettlebell Snatch-5L/5R(88#-70#M/53#-44#W)
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WOD

"Murph"


1mile Run
Pull Ups-100
Push Ups-200
Squats-300
1mile Run


For Time: (20# Rucks available for this WOD)
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In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. 

NO CLASS

Reminder: No Class today, Saturday.


Monday(Memorial Day): No 5:30am Class. Normal Class schedule the rest of the day(9am, 5pm, 6pm, and 7pm.) Hero WOD "Murph" is on the menu for Monday!

WOD

Hang Clean-15min to find a 1RM
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Power Clean-4(95#-135#M/65#-95#W)
Thruster-8
Lateral Burpee-12


AMRAP-12min:
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