May 4, 2018

20:00 AMRAP of:

5 Hang Cleans (135/95)

10 Hanging Hip Touches

15 HR Push Ups

20 CF Sit Ups

25 Walking Lunges

May 3, 2018

Front Squat 1-1-1-1-1-1-1-1-1-1

For Time:

500 Meter Row

 

May 2, 2018

Complete for time:

1600 Meter Run

2000 Meter Row

1 mile Assault Bike

(you may go in any order)

May 1, 2018

"Murph" Warm-up:

Complete for time:

1200 Meter Run (partly trail run)

50 Pull Ups

75 Push Ups

100 CF Sit ups

1200 Meter Run

STRENGTH WOD:  Clean & Jerk  75%  5X4

 

April 30, 2018

"JACK"

Complete this 20:00 AMRAP:

10 Push Presses (115/80)

10 KB Swings (55/35)

10 Box Jumps 24/20)

STRENGTH WOD:  Front Squat 1 rep max