05-15-2017 "Dirty Thirty"

Memorial Day MURPH
Monday May 29th 9am-11am
-BBQ 11am-1pm
-Sign-up Sheet at the gym for Food
-Bring your own Adult beverage
-This is open to all, guest, family and friends
-Ind. and Partner WOD



Warm-up:
100 Single Jump Ropes
-then- 2 rounds
10 Primal Pull Throughs
15 Wallball Push-Press
10 Back Ext. or Supermans
15 Dumbbell Push Presses



Strength:
Push-Press Wendler Week 3
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%


Metcon:
For Time:
30 reps of the following
Box Jumps, 24/20in
Jumping pull-ups
Kettlebell Swings, 35/26lbs
Lunges
Knees to Elbows
Push-Press 45/35lbs
Back Ext
Wall balls 20/14lbs
Burpees
Double Unders

CrossFit Yelm