Mobility Day
Foam roll-
lower back and upper back with arms crossed
roll out hamstrings, it band and quads
couch stretch 3 min per leg
straddle stretch 3 min
pigeon stretch 3 min per leg
shoulder and lat stretch with band on rig
5 min squat stretch

2 rounds 60-70%
1k row
800m run

Post wod
3 x 10 Box jumps 30/24


Happy Memorial Day
830 & 930am classes only!


Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.


teams of 2
100 box hops 24/20
100 deadlifts 135/95
run 800m
80 back squats 115/75
80 overhead squats 115/75
run 800m
60 sumo deadlift high pull 95/65
60 hang power clean 95/65
run 800m

cap at 40 min start last run


Mobility day
500m row warm up
3 min couch stretch
3 min straddle stretch
2 min hip gap stretch with band on rig
3 min pigeon stretch
2 min super squat stretch
2 min shoulder stretch with band on rig
foam roll

12 min on the min 3 length shuttle run

cash out
3 x 10 good morning + squat with empty bar


Work to heavy set of 3 in 15 min


7 min cap

1k row
then remaining time get as many rounds of
5 Deadlift 225/155
5 bar facing burpee

Post wod
Couch stretch
2 min per leg
Foam roll hamstrings and back


15 min to find max clean and jerk

3 rounds
21 wall ball
15 Toe to bar – scale with hanging knee raises
9 squat clean 135/95

18 min cap

cash out
3×10 db seated on floor strict press


15 min to work to a max squat snatch

14 min amrap
200m run
12 handstand push ups – scale with feet on box bear push ups
9 hang power snatch 95/65
3 bar muscle ups

cash out
3 rounds
50m heavy dB overhead carry (25m down 25m back)
50 double unders
10 ghd sit ups
rest 1 min between sets

Ghd demo video

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