Thursday

Earlier this week Ft. Wright lost one of their beloved members, Katy Young in a tragic accident.  We will be doing the Memorial Wod at our box in honor of Katy.  Ft. Wright has asked everyone to wear their Red, White and Blue apparel as she was one of the most patriotic people they knew.  After every class we will take a pic and post it to Ft. Wright’s FB page.

Part 1:

TEAMS of 4

“Murph”

For time:
400m team run (1 mile total)
100 Pull-ups
200 Push-ups
300 Squats
400m team run (1 mile total)

Split the pull-ups, push-ups, and squats amongst your team as needed. Start and finish with a 400m run. If you’ve got a twenty pound vest or body armor, wear it.

Part 2:

TEAMS of 2

“Hansen”

Five rounds for time of:
70/53# Kettlebell swing, 30 reps
30 Burpees
30 Abmat sit-ups

Split the reps as need amongst your team.

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Optional:

Skills:  5 x 5 Ring Swings
Advanced: 5×3 Strict Muscle Ups
Beginner/Intermediate: 5×3 Muscle Ups/Assisted Muscle Ups

Strength:  Power clean + hang clean + jerk
5 sets to find max
3 Clean and Jerk @ 90% of complete