Wednesday 5.11.16

*** Thursday is the last day to order your Memorial Day Murph T-shirt or Tank top. Sign-up sheet is next to the chalkboard. Your account will be charged $25 for the shirt. ***

Essentials:
A.
3 Sets
Sled Pull x 75 meters
On the 3min

B.
4 Sets
Stiff Leg Deadlift x 5 reps
On the 2:30min

C.
For Time:
Deadlift x 10 reps 65%
Box Jump x 6 reps
Deadlift x 8 reps 70%
Box Jump x 7 reps
Deadlift x 6 reps 75%
Box Jumps x 8 reps
Deadlift x 4 reps 80%
Box Jumps x 9 reps
Deadlift x 2 reps 85%
Box Jump x 10 reps

Fitness:
A.
3 Sets
Sled Pull x 75 meters
On the 3min

B.
4 Sets
Stiff Leg Deadlift x 5 reps
On the 2:30min

C.
For Time:
Deadlift x 10 reps 70%
Box Jump x 6 reps 30/24
Deadlift x 8 reps 75%
Box Jump x 7 reps 30/24
Deadlift x 6 reps 80%
Box Jumps x 8 reps 30/24
Deadlift x 4 reps 82%
Box Jumps x 9 reps 30/24
Deadlift x 2 reps 87%
Box Jump x 10 reps 30/24

Performance:
A.
3 Sets
Sled Pull x 75 meters
On the 3min

B.
4 Sets
Stiff Leg Deadlift x 5 reps
On the 2:30min

C.
For Time:
Deadlift x 10 reps 315/205
Box Jump x 6 reps 30/24
Deadlift x 8 reps 345/225
Box Jump x 7 reps 30/24
Deadlift x 6 reps 375/245
Box Jumps x 8 reps 30/24
Deadlift x 4 reps 405/265
Box Jumps x 9 reps 30/24
Deadlift x 2 reps 425/285
Box Jump x 10 reps 30/24
Competitor Session 2:
A.
3 Sets
Power Clean x 10 reps as fast as possible TNG 185/135
Rest 2min

B.
3 Sets
Seated Good Mornings x 12 reps

C.
2 Sets
Run x 1000 meters
Rest 4min