Friday WOD – 051118

Judges Holding Kids, pt 1

MEMORIAL DAY MURPH & WCCF 6-YEAR ANNIVERSARY PARTY!!!
Saturday, May 26th! MURPH will start at 8AM with the first heat. Sign up for Heats ASAP as they will fill up. A 3rd Heat will be added if necessary. Our MDW Cookout and Anniversary Party will start at 2pm that afternoon back at our house. Please RSVP ASAP! Tess will be getting a Food list started soon.
MURPH Heat Signups!
RSVP for our Cookout!!

6TH ANNUAL EASTOVER FARM KIDS CAMP!

WORKOUT OF THE DAY

Wellness
A1. Back Rack Reverse Lunge @20X0: 4×12 per leg
A2. Strict Pull-up: 3 attempts at MAX REPS

B. With a 15:00 clock, perform for max TOTAL reps:
1:00 Ring Rows
2:00 Burpees
3:00 Step Ups @ 20″
4:00 Kettlebell American Swings 35/26
5:00 Air Squats

Fitness
A1. Back Rack Reverse Lunge @20X0: 4×12 per leg
A2. Strict Pull-up: 3 attempts at MAX REPS

B. With a 15:00 clock, perform for max TOTAL reps:
1:00 Pull Ups
2:00 Burpees
3:00 Step Ups @ 20″
4:00 Kettlebell American Swings 53/35
5:00 Air Squats

Performance
A. Jerk: 1RM from rack

B1. Back Rack Reverse Lunge @20X0: 4×12 per leg
B2. Strict Pull-up: 3 attempts at MAX REPS

D. With a 15:00 clock, perform for max TOTAL reps:
1:00 Pull Ups
2:00 Burpees
3:00 Step Ups @ 20″
4:00 Kettlebell American Swings 53/35
5:00 Air Squats

D. Max Unbroken kMU

Leave a Reply