Monday…5/18/15

Next Monday, May 25th we will have just one class @ 10am to do our annual “Memorial Day Murph” WOD. Put it on your calendars now!
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Extra Work Week of 5/18/15
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A. Weightlifting:
15min to heaviest of complex – 1 Snatch Balance + 1 Hang Snatch (must hold bottom of squat for 3s after each movement)
 
B. MWOD:
Kneeling Box Shoulder Stretch – 2 x 30s
 
C. WOD:
3 RFT –
8 Alternating Feet Split Jerks (95/65)
15 Ring Dips
Run 200m
 
*Notes:
1) For the split jerk, you will alternate which foot goes forward. It is 8 total reps.
2) RX+ will do (5) muscle-ups
3) 12min time cap
 
D. Post-WOD Recovery:
Lat Foam Roll – 2min ea side