WEDNESDAY

Don’t forget to sign up on the TRIIB app for Murph on Saturday, May 25th! Anyone can do this hero workout. There will be scaled versions as well as a team Murph. There are two classes at 8 and 9. Sign up!! If you want to register on the Memorial Day Murph website to make a donation and get a cool t shirt do so HERE. Also, don’t forget to put your May goal or goals on the whiteboard above the Assault bikes. Your coaches need to know what you want to achieve in order to help you reach them.

STRENGTH:

2 position clean

1 power clean + 1 squat clean

1 + 1 x 5 (Progression)

METCON

AMRAP 18 MIN:

OPEN

3 Power cleans 155/115

6 T2B

9 air squats

200 meter run

PERFORMANCE

3 Power cleans 135/95

6 T2B

9 air squats

200 meter run

FITNESS

3 Power cleans 95/65

6 Medball sit-ups 20#/14#

9 air squats

200 meter run