05-16-2017 "Isabel"

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:
High Kick down and back
Butt kickers down and back
Single leg leg swings laying down x15 each leg
15 Goblet Squats
15 KB Swings
Warm-up Back Squats

Strength:
20 Rep Back Squat series
Add 5lbs to your last successful 20 rep or redo your last failed.
If you are on track you will minus 45lbs from your 5 rep max total

Metcon:
For Time:
30 Snatches, 135/95lbs

Use 95lbs, 65lbs or a broomstick if needed


Cash Out:
6 minute Amrap
10 weighted step ups
10 Opposite hand opposite foot V-ups
5 HandStand Push-ups (or accumulate :45sec Handstand hold)