I hope you enjoyed your Memorial Day Holiday. Lydia and I very much enjoyed our Level 1 re-cert. We learned a lot and can’t wait to share some of what we learned with you. Since we had the day off on Monday, we start this week’s wods on Tuesday. Oh yea, today is Lydia’s birthday. Get ready to celebrate next week!

TUESDAY 5-26-15
For Time:
"Murph"
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

*in case of rain or the chance that you did this work out on Memorial Day you can do: 
"JT" for time:
21-15-9
Handstand Push-ups
Ring Dips
Push-ups

WEDNESDAY 5-27-15
Strength WOD: Deadlift
work sets: 5 or more reps in a row
then:
AMRAP in 8 minutes:
8 Push-ups
10 Med Ball Cleans (20, 14)
12 Abmat "Butterfly" Sit-ups

THURSDAY 5-28-15
5 Rounds for time:
10 Box Jumps (24, 20)
20 Push Jerks (95, 65)
30 Goblet Squats (35, 26)

FRIDAY 5-29-15
Strength WOD: Power Cleans
work sets: 3 reps x 5 sets across
then:
"Level 1 Fun"
3 Rounds for time:
15 Thrusters (95, 65)
12 Burpees to a 6" target

SATURDAY 5-30-15
Open Gym from 8 am to 10 am
let me know if there is any interest in Yoga following Open Gym.
Posted in Workout of the Day

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