05-17-2017 "Open 11.6/12.5"

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:
2 rounds
10 Ring Push-ups
10 Active shoulder Hangs from the bar
10 PVC Pass Throughs
Get upside down some how for :30sec


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

Metcon:
As many reps in 7 minutes as you can of:
3 Thrusters, 100/65lbs
3 Chest-to-bar Pull-ups
6 Thrusters, 100/65lbs
6 Chest-to-bar Pull-ups
9 Thrusters, 100/65lbs
9 Chest-to-bar Pull-ups

Reps continue to go up by 3 reps each round

CrossFit Yelm