Heavy OHS: 3-3-3-3
No 6:30 PM class today.
AMRAP 10 min:
Recovery from Murph….
Foam roll, warmup and mobility work for 15 minutes
EMOM 16 minutes:
1st 4 cleans
2nd 4 evil wheels
Murph Challenge on Monday @ 9:00 (also Saturday at 9:00 for those who must work on Monday. The challenge is cool (t-shirts, wristbands etc) but let’s take this one to heart and remember the people who paid the ultimate price for their friends, brothers in arms and their country.
Bench press 5 x 5. Practice muscle up swings between sets.
Open from 4:30 to 6:00 PM to cycle everyone through the benches.
Reminder – Murph Challenge Monday 9:00 AM. Will also be on Saturday at 9:00 for those working Monday.
Muscle up progression:
Ring row transitions + ring hip thrusters
Run 300 m
15 box jump overs
10 heavy hang clean (full squat)
15 box jump overs
300 m run
You knew the EMOM was coming after today’s WOD
EMOM 21 min:
1st – power snatch + 2 OHS
2nd – 4 evil wheels
3rd – 6 box jumps. Add a box jump each round
We’re starting off with a bang this week. Will taper off at the end in preparation for the Murph Challenge. Official Murph will be Monday morning but we will have a few do it on Saturday due to work schedule.
From main site…
8 min AMRAP:
115-lb. shoulder presses
Each time you break, perform 50 double-unders.
Rest 4 minutes.
Then, 8 min AMRAP:
205-lb. hang power cleans
Each time you break, perform 30 squats
No class on Friday afternoon and Saturday morning.
So let’s Hero WOD with “Coe”
Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.
10 thrusters (95#)
10 ring pushups