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Sunday’s With Shep
20 Min EMOM
Complex:
One squat clean
Two front squats
One split jerk

Saturday’s WOD:

Min 0 – Min 5
Establish 1RM Turkish
Get Up

Min 5 – Min 10:
5 Min AMRAP Burpee
Stick Jumps 30/24″

Min 10 – Min 15:
5 Mins to complete:
400m Run
Then in remaining time AMRAP stone to shoulder 115/70#

Min 15 – Min 30:
2 Rep Max Thruster
From The Rack.

Friday’s WOD:
Coach G moved today and is without fancy Internet for a bit. But here is the WOD for tomorrow!

Thursday’s WOD:

Wednesday’s WOD:
Inspired by Melanie Lashbrook

Monday May 26th is Memorial Day! We will have morning hours of 930 and 1030 WOD times, then Open gym from 1130-1230. You can see these times in the Mind Body Online system. We will be conducting the annual Memorial Day Murph Hero WOD that day! Check out the website!

http://themurphchallenge.com/

Monday’s WOD:
Do not fear grasshoppas, there will be scaling options for the run.
http://www.crossfit.com/mt-archive2/009186.html

Sunday’s With Shep:

Warmup
~20 minutes
Body prep

Strength
20 minutes
Max power clean

Wod
Emom
15 minutes
Complex @85% of one rm^
One deadlift
One power clean
One split jerk

*Only one attempt in the minute. Score is out of /15

Saturday’s WOD:
Happy birthday Jon Orthmeyer, Julia Koerner, and Richard McCaffery