Olympic Weightlifting
3 Push Press + 2 Push Jerk + 1 Split Jerk
50% x 1 set of complex
60% x 1 set of complex
65% x 3 sets of complex
Gymnastics
5 sets
6 Strict C2B Pull ups
6 Strict 1+1/14 Ring Dips
6 Deficit Handstand Push Ups (Kip) @3212
6 GHD Back Extensions, Slow
6 Hanging L-Sit Leg Raises, hold 90′ x 3 secons
Conditioning
“Sandy Sprinters” (Teams of 2)
10 rounds each of:
1/2 Gasser Sandbag Sprint
*Tag Team Style*
Daily Mobility
-Check Train Heroic
Bring a Friend Day May 18th!
Memorial Day Murph WOD & Potluck May 29th @9:00am
