Monday WOD – 052118

Justine

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: 4×10 per leg
A2. Strict Pull-up @30X0: 4×8

B. EMOM 16
Min 1: 12 Cossack Squats (6/leg)
Min 2: 12 Ring Rows
Min 3: 12 Step Ups (6/leg)
Min 4: 20 Shoulder Taps

Fitness
A1. Back Rack Reverse Lunge @20X0: 4×10 per leg
A2. Strict Pull-up @30X0: 4×8

B. EMOM 16
Min 1: 12 Cossack Squats (6/leg)
Min 2: 12 Ring Rows
Min 3: 12 Step Ups (6/leg)
Min 4: 20 Shoulder Taps

Performance
A. 3-Pos Snatch: Build to tough set

B1. Back Rack Reverse Lunge @20X0: 4×10 per leg
B2. Strict Pull-up: @30X0: 4×8

C. EMOM 16
Min 1: 12 Cossack Squats (6/leg)
Min 2: 12 Ring Rows
Min 3: 12 Step Ups (6/leg)
Min 4: 20 Shoulder Taps

D. 4 Rounds:
15 Burpees
5 Muscle Ups
Rest 1:00