Monday 5/28

Please wear red, white, and blue today!  1. Skill: Movement Prep   2. “Murph”*     For Time:     Run 1 Mile     100 Pull Ups     200 Push Ups     300 Air Squats     Run 1 Mile   In memory of Navy Lieutenant Michale Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.    *Partition the pull-ups,…

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Saturday 5/26

9am Community Trial Class 1. Skill: Movement Prep   2. 4 Rounds For Time:     Run 200m     30 Lateral Hops (Over Dumbbell)     20 Single Arm Overhead Dumbbell Lunge (50/35, 10/side)   10am Member’s Class 1. Skill: Movement Prep   2. With a Partner, 8 Rounds For Time (4 Each):     Run 200m  …

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Friday 5/25

1. PRIMER: Hang Snatch High-Pull+Hang Power Snatch+Overhead Squat 3×2+2+2, rest as needed.* 2. Hang Snatch 3×5-BUILD to tough load. Rest 2-3 minutes between sets.  3. Front Squat 3×3-BUILD to tough load. Rest 3-4 minutes between heavy sets.    *Use loads that allow for perfect technique. Post WOD Optional: This weeks active recovery or…   Grab…

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Thursday 5/24

1. Performance:     Strict Handstand Push Up-Max Reps Consecutive/1-2×60% Unbroken, rest as needed between sets.        OR       Fitness:     Strict Handstand Push Up-1 Minute AMRAP/1-2×60% any way, rest as needed between sets.    2. 30-20-10 For Time:     Push Press (115/75)     Calorie Row     Toes-to-Bar…

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