Friday WOD – 050418

Adrian

MEMORIAL DAY MURPH & WCCF 6-YEAR ANNIVERSARY PARTY!!!
Saturday, May 26th! Save the date for all our Memorial Day Weekend festivities! More details to follow.

6TH ANNUAL EASTOVER FARM KIDS CAMP!

WORKOUT OF THE DAY

Wellness
A1. DB RDL @30X0: 4×10
A2. BTN Press @20X1: 4×8

B. For time:
20/15 Calorie Bike
15 C&J 75/55
20/15 Calorie Bike
10 C&J 95/65
20/15 Calorie Bike
5 C&J 115/80

Fitness
A1. DB RDL @30X0: 4×10
A2. BTN Press @20X1: 4×8

B. For time:
20/15 Calorie Bike
15 C&J 95/65
20/15 Calorie Bike
10 C&J 115/80
20/15 Calorie Bike
5 C&J 135/95

Performance
A. Jerk w/ Pause in Dip: 10×1 across HTLW

B1. DB RDL @30X0: 4×10
B2. BTN Press @20X1: 4×8

C. For time:
20/15 Calorie Bike
15 C&J 115/85
20/15 Calorie Bike
10 C&J 155/105
20/15 Calorie Bike
5 C&J 185/135

D. sMU: Max in 10 minutes
(Working towards sMU? 5×5 Partner assisted transitions on high rings)