May 26, 2014 – Memorial Day Murph

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

If you have body amour, wear it.

May 21, 2014

TIMED: 1 mile run

STRENGTH: SDHP 5x5x5x5, heavy, @ 80% of 1 RM

WOD:15 minute AMRAP

5 x burpees

10 x deadlifts

15 x box jumps

May 20, 2014

Maintenance: 3 rounds

5 x snatch high pull

5 x high tire jumps (no stepping, think of it as a vertical jump)

WOD: “Jackie”

1000 m row

50 x thrusters

30 x pull ups

May 19, 2014

WOD:

A) 6 rounds, each round 1 minute w/:30 rest between rounds

Strict Pull Ups 5 reps/3 reps

Max # handstand push ups for remainder of minute

B) 5 rounds, each round 1 minute w/no rest

1 minute max # Goblet squats

1 minute max # box jumps