ANNOUNCEMENT: only one class time at 8am sharp for memorial day “Murph” on Monday. We will be closed for the remainder of the day after.

Monday
Memorial Day
“Murph”
1 mile run
300 air squats
200 push ups
100 pull ups
1 mile run
*RX: wear 20 lb weighted vest

Tuesday
Strength
Deadlifts 5-5-5-5-5
*all working sets should be over 85% of 5rm effort

Conditioning
Intervals 4 x :30/:15
V-ups

Wednesday
Skill
HSPU tech/practice

Conditioning
8 minute AMRAP
8 handstand push-ups
8 front squats (135/95)
-rest 2:00-
6 minute AMRAP
6 handstand push-ups
6 front squats

Thursday
Rest day/WOD make up or:

“Nasty Girls”
3 rounds for time of:
50 air squats
7 muscle ups
10 hang power cleans (135/95)

Friday
Strength/Barbell
Every other minute on the minute for 20 minutes
Barbell Complex: 1 snatch + 2 overhead squats

Conditioning
Tabata Russian twists

Saturday
Partner WOD
2014 CFG regionals individual event 6
50 cal row
50 box jump-overs (24/20)
50 deadlifts (185/125)
50 wall balls (20/14)
50 ring dips
50 wall balls
50 deadlifts
50 box jump overs
50 cal row