May 23rd WOD

*Memorial Day Weekend Gym Schedule:

-Friday 5/27th: 5am, 6am, 9:30 ONLY

-Saturday 5/28: Memorial Day MURPH Challenge: 8am, & 9am start times: Party to follow. Bring what ever you wish to drink or eat. I will order pizza for those who want it.

-Sunday 5/29 and Monday 5/30: Gym will be CLOSED

Enjoy the Holiday Weekend!! See you all Tuesday!


12 min EMOM:

2 Hang Cleans + 2 Front Squats


12 min AMRAP:

30 DUbs

15 Push Press (115/75)

10 Burpees

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Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups