Daily WOD

MetCon: 12 min AMRAP 7 DL (225/155) 7 over the bar Burpee SKill @ min 15 ME HS hold
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Memorial Day “Murph” 9 AM only For Time 1 mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 mile Run
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MetCon: Partner “Filthy Fifty” 50 box jumps (24/20) 50 jumping pull ups 50 KBS (35/18) 50 Walking Lunge 50 k2e 50 push press (45/33) 50 back extensions (45/33) 50 WBS (20/14) 50 Burpees 50 DU/150 SU
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STRENGTH: (20 minutes) Snatch Complex 1 snatch + 1 hang snatch 1-1-1-1-1-1-1 Snatch may be power or squat. Work on technique over load 🙂 MetCon: 3RFT 15 OHS (95/65) 30 ab mat sit ups
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