Monday May 26th Memorial Day

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9am and Noon only

“Murph”
For time:
1 mile run
100 Pull ups
200 Push ups
300 Squats
1 mile run
Can be scaled. Movements can be broken into sets. Runs must be complete at one time. Good luck!

“Survival can be summed up in three words – never give up. That’s the heart of it really. Just keep trying.”

Bear Grylls

Comp Training
A. Every two minutes, climbing the ladder until you fail a weight twice: Snatch x 1 rep
Set 1 – 50%
Set 2 – 60%
Set 3 – 65%
Set 4 – 70%
Set 5 – 75%
Set 6 – 80%
Set 7 – 85%
Set 8 – 90%
Set 9 – 95%
Set 10 – 101%
Set 11 – 103%
Set 12 – 105%
Then
Fittest of the Southwest WODs 1&2
5 min Amrap
10 Pull ups
10 O/H squats 95/65
Rest 1 min
500m Row for time



Mobility WOD