MURPH
run 1 mile
100 pull-ups
200 push-ups
300 squats
run 1 mile
for time
-

I’ve never met a man more excited about being an American, J. Ross.   Strong work today Jason!

Lift: Back squat 3-3-3-3-3

-
WOD:
2 rounds of:
4 minutes to run 400 and do max wall balls in remaining time
Rest 1 minute
4 minutes to run 400 and do max box overs (24/20)
Rest 1 minute

-
Mobility: barbell calve and quad smash

-

Ralph

Lift:
Minute 1 – 10 toes thru rings
Minute 2 – 10 strict pull-ups
Minute 3 – 1 minute plank hold
-
WOD:
70 burpee Chest to bar pull-ups for time
Scale 1 – regular burpee pull-ups
Scale 2 -
10 burpee jump and touch to 1 foot target
10 pull-ups/ring rows

7 rounds

-
Mobility: pec smash with rack pegs (take arm through bench ROM while peg in chest)

Teresa

WOD 1
Row 500m for time

-
WOD 2
8 plate ground to overhead 45/35
16 weighted walking lunges
24 ab mat sit-ups
AMRAP 15
-
Mobility: gut smash with 45# plate, place plate upright, lay on it

Doug Sr.

Lift: Squat Clean 15 min to find heavy single

WOD:
3 minutes AMRAP  burpees
Rest 3 minutes
3 minutes AMRAP squat clean thruster 115/80
Rest 3 minutes
6 minutes AMRAP
4 squat clean thrusters
8 burpees over bar
Score each individually


Mobility: banded bully, band low in rack, other end around shoulder, hand behind back, step/turn/twist away

Kelly

Lift: 
barbell row 4×5
stiff legged good mornings 3×10


WOD:
15 kettlebell swings 50/35
15 box jumps
Down and back broad jumps (sideways about 40ft.)
*4 rounds*


Mobility: trap and smash calves

Rian

Lift: 1 snatch balance + 2 overhead squats X 5


WOD: Heavy Nancy
run 400m
10 OHS 135/95
*5 rounds*


Mobility: banded splits

Jackie

WOD: Samurai
75 double-unders
15 power snatch 95/65
30 T2B
20 shoulder to overhead
*3 rounds*

Moose – best look ever (Wil right behind him)

Big Thank You to all those who came out and supported Cody today.  I can’t say it enough, I’m proud to be a part of such a great group of people.

A Special thanks to Jess (for getting us ready), Gail (all the food), Adam (grilling all morning).