WOD

A) Coaches Choice Warm-Up

B) 6 Sets, Ea. For Time Of:
100ft Hand Over Hand Rope Sled Pull (135/90)
100ft Sandbag Chest Carry (150/90)
100ft Sled Push (135/90)
100ft Reverse Sled Pull (135/90)
rest 2-4 min

C) 3 Sets
30 Sec Glute Bridge Hold
1 Min Plank Hold
30 Sec Glute Bridge Hold
rest 30 sec

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
6 Rounds For Time Of:
20 Overhead Squats (135/95)
20 Cal Assault Bike
then do:
100 DB Burpee Deadlifts (50/35 ea. hand)

*Only 1 person can work at a time.

A) Coaches Choice Warm-Up

B) Hang Power Clean
65% x5
70% x4
80% x3
85% x3
90% x1
90%+ x1
65% x10

C) “Open Workout 12.3”
AMRAP In 18 Min Of:
15 Box Jumps
12 Push Press (115/75)
9 Toes To Bar

A) Foam Roll x2-3 min
+
2 Sets
Inch Worm To Squat Hold x6
90 Degree Arm Kettlebell Carry x100ft ea.
Quadruped Thoracic Rotation x10 ea.

B) AMRAP In 8 Min Of:
6 Kettlebell Snatch, R (53/35)
6 Kettlebell Snatch, L
20 Wall Balls (20/14)
50 Double Unders
rest 3 min
AMRAP In 8 Min Of:
150ft Farmers Carry (53/35)
15 Burpees

C) Single Arm Barbell Press x10 ea.
Banded Curl x40

A) Coaches Choice Warm-Up

B) EMOM For 12 Min Do:
Min 1 – Nose To Wall Hold x20-30 sec
Min 2 – Ring Support x15-20 sec
Min 3 – Floor L-Sit x5.5.5 (5 sec rest between ea)

C) 2 Sets, Ea. For Time Of:
400m Run
20 DB Box Step-Overs (35/25 ea. hand)
30 Cal Row
20 Clean and Jerks (135/95)
rest 5 min

A) 2 Sets
Alt. Samson Stretch Lunge x10
Banded Good Morning x20
Close Stance Squat x6 + Wide stance Squat x6
+
2 Sets
Hip Ext. x15
Pigeon Pose x3 sec hold x5 ea. leg
DB Wind Mill x6 ea. arm

B) 2 Sets
Front Squat
70% x5
80% x3
90% x1

C) AMRAP In 12 Min Of:
50ft Overhead DB Walking Lunge, R (50/35)
50ft Overhead DB Walking Lunge, L
10 Burpees
15 Kettlebell Swings (53/35)

30 Min heats beginning at 8am. Last heat at 10am.

“Memorial Day Murph”
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile

A) Coaches Choice Warm-Up

B) 3 Sets
Banded Knee Walk x25 ft ea.
Kneeling Jump To Broad Jump x1x6

C) EMOM For 30 Min Do:
Min 1 – Battle Rope x20-30 sec
Min 2 – Double Under x30 sec
Min 3 – Lateral Overhead D-Ball Slam x12
Min 4 – L-Hang x10-20 sec
Min 5 – Double KB Overhead Walk x150ft