MONDAY

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ON MAY 23rd WE WILL BE DOING OUR MEMORIAL DAY MURPH. THERE WILL BE NO STRUCTURED CLASSES JUST OPEN GYM STYLE CLASS FROM 8-noon. COME IN ANYTIME BETWEEN THAT TIME, NO SIGN UPS.  AFTER YOU DO THE MURPH WORKOUT HANG AROUND UNTIL NOON FOR THE COOKOUT.

STRENGTH

Snatch, 3×2 @+5#, if this is first week @65% of 1RM
*pause at each position for 2 sec.


WOD
“Fight Gone Bad!”

(Three rounds of:)
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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