05-24-2017

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



Strength:
Wendler Week 4 Push Press
5 reps @ 40%
5 reps @ 50%
5+ reps @ 60%


Metcon:
50 double-unders 40 back squats 30 pull-ups 20 shoulder to overhead 135/95 50 double-unders 40 back squats 30 pull-ups 20 shoulder to overhead 95/65 50 double-unders 40 back squats 30 pull-ups 20 shoulder to overhead 65/45 25 min time cap