Wednesday WOD – 051618

Stacey

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
A. Gymnastics complex:
4 rounds NOT for time:
0:30 Hollow hold
0:30 Arch hold
3-5 Banded Pull-up
3-5 Kip Swings

B. AMRAP 20
5 Ring Rows
7 Burpees
5 Hang Power Cleans 75/55

Fitness
A. Gymnastics complex:
4 rounds NOT for time:
0:30 Hollow hold
0:30 Arch hold
3-5 Strict Pull-up
3-5 Kipping Pull-up

B. AMRAP 20
5 Pull-ups
7 Burpees
5 Hang Power Cleans 96/65

Performance
A. Gymnastics complex:
4 rounds NOT for time:
0:30 Hollow hold
0:30 Arch hold
3-5 Ring Pull-up
3-5 Ring Muscle Up

B. AMRAP 20
5 Pull-ups
7 Burpees
5 Hang Power Cleans 115/85

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