Great job today!! Everyone kicked some serious butt!! For those of you that have not registered for Memorial Day Murph, there is still time. You have until Wednesday. Or if you did participate and want a teeshirt to remember this day (not that you’re likely to forget) you can also order a shirt.
http://memorialdaymurph.homestead.com/
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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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DANIEL
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
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Rest Day l Skills Day l Make up a WOD Day
OR
HELEN
3 rounds for time:
400m run
21 kb swings (1.5 pood)
12 pull ups
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Front squat 3-3-3-3-3 reps
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ANNIE
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
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BARBARA
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
OR considering it’s 9/11, a hero WOD of your choice!
Rest precisely three minutes between each round.
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Push Jerk 3-3-3-3-3 reps
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Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
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Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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