Monday WOD – 050718

Steve

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. Front Squat 1RM
A2. Weighted Pull-up 1RM

B. 4 Rounds NOT for time:
10 Front Rack Step Ups /leg
10 DB Bent Row /arm

Fitness
A1. Front Squat 1RM
A2. Weighted Pull-up 1RM

B. 4 Rounds NOT for time:
10 Front Rack Step Ups /leg
10 DB Bent Row /arm

Performance
A. Clean w/ Pause at Knee: 6×2

B1. Front Squat 1RM
B2. Weighted Pull-up 1RM

C. 4 Rounds NOT for time:
10 Front Rack Step Ups /leg
10 DB Bent Row /arm

D. 5 Rounds:
2:00 Bike
1:00 Ski
2:00 Rest