Friday WOD – 051818

Coach Kyle

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. Deadlift @11X0: 4×7
A2. CG Bench Press @30X0: 4×7

B. 3 Rounds for time:
400m Run
25 RKBS 53/35
15 Push-ups

Fitness
A1. Deadlift @11X0: 4×7
A2. CG Bench Press @30X0: 4×7

B. 3 Rounds for time:
400m Run
25 RKBS 70/53
15 Push-ups

Performance
A. Jerk Triple: Build to tough set

B1. Deadlift @11X0: 4×7
B2. CG Bench Press @30X0: 4×7

C. 3 Rounds for time:
400m Run
25 RKBS 70/53
15 Push-ups

D. Accessory:
DB Death March: 3×20 steps
Side lying Hip Adduction: 3×15 /leg

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