Thursday, April 14th
The 2nd Annual Memorial Day Murph Charity WOD & BBQ sign up sheet for members is on the cork board in the gym! Just check off your name and list your t-shirt size and your account will be charged $30 for the event. (includes WOD/Food/T-shirt/Gift bag)
-Non-member sign ups will start on Monday through Eventbrite, the link will be posted then.
-Spectators can pay $10 at the event (Includes Food)
Kids under 12 are free!
Dynamic Stretch / Warm up / Oly Drills
***If you missed Monday's Oly program, do your 3. position cleans
3 Position Cleans:
Full clean (floor)
Full clean (below knee)
Full clean (above knee)
All done without dropping the bar.
Work to heavy set or mod. weight technique work
(Level 1 option = Hang clean (above knee) 7 sets of 3 reps Ascending)
Alternate Strength: Split Jerk
(work to a heavy double (No press outs!))
MetCon WOD: 18 Minute EMOM
6 Push Press 135/95
:40 Seconds Max effort Row
20 Russian Twists 20/14
No WOD Score - Just record push press sets.