UPDATE: We will be running a makeup Murph on Wednesday, May 29th during all...
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Friday 5/17 WoD
South East Regional setup for WoD 1. Row, row, row…..your erg? PARTNER WOD FRIDAY!! Five rounds for time of: 22 Kettlebell swings 28/20 22 Box jump 24/20 Run 400 meters 22 Burpees 22 Wall ball shots 20/14 Break up the work any way you want. Only one person working at a time. Both partners must […]
Thursday 5/16 WoD
Strength: 2 Clean (full squat) 7 min EMOM add 5# after 3 successful lifts, take off 5# if you miss 2 lifts WOD: 200M Run 14 Ring Dips 7 Front Squats 135/95 3 Rounds Cool Down 25 Hollow Rocks
Wednesday 5/15 WoD
Strength: 3 x 3 Strict Press WOD: 15 Deadlift 135/95 15 Push Ups 10 Rounds ***focus on your form – these should be 15 perfect deadlifts*** [16 min time cap] Cool Down 30 Back Extensions
