WOD / THURSDAY, MAY 23

This Monday 5/27 join us from 9-12ish for Memorial Day MURPH! All are welcomed heats start at 9am BRING YOUR WEIGHTED VEST 🤙🏼 let’s have some fun!

Strength/Skill

EMOM x 6:00 of:

2 Hang Squat Snatch @ 70% 1RM

Rest, then...

For time: 

40 Hang Squat Snatches, 115lbs/80lbs

*Every time you break perform 15 Deadlifts (same weight)

Competitors 

1. WOD 

135/95

2. 11-9-7-5-3 reps of: 

Bench Press @ 205lbs/115lbs

5 Strict C2B Pull-ups after each round 

3. Accessories 

3 sets of: 

7 Heavy DB Rows/arm 

12-15 Ring Face Pulls 

30 sec Chest-to-Ring Hold 

Rest 2:00

•Functional Bodybuilding tonight at 7:00pm!

Rocco Di Jerlando