Day 22
Warm Ups
2 Rounds
10 Overhead Squats
400m
10 Pull Ups
20 Sit Ups

Thrusters 
3×15

Snatch
5×5

WOD
5 Rounds
15 KB Bench
15 Pull Ups
400m

3×30 sec
Back Extensions
Kick Outs
Russian Twists

Day 18
Warm Up
2 Rounds
10 Floor Bench
20 Sit Ups
20 Second Plank
25 Jumping Jacks

Back Squat
5×5

Practice a Hand Stand Push Up
Practice an Inch Worm

WOD
150 Wall Balls
12/20

Day 14
Warm Up
30 Burpees

Mats
Ladders
Tuck jumps 5×10

WOD
10 Rounds
100m Run
21 Air Squats

Day 13
Warm Up
2 Rounds
7 OverHead Squats
10 Pull Ups
20 Sit Ups

Thrusters 3×20
Snatch 5×5

WOD
3 Rounds
400m
21 American Swings 12/24
12 Pull Ups BB/NB

MedBall Lunge and Twist
3 Lengths

Day 7
Warm Up
3 Rounds
5 Wall Walks
10 Hang Cleans
15 Sit Ups

Mats
Ladders
Split Jumps
5×5

WOD
20 Min
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups

Day 6
Warm Up
3 Rounds
400m
15 Air Squats
10 Back Extensions
Heel to Heel

Clean 5×5

WOD
21 15 9
Clean Pulls 95/135
Push Press 75/115

Seated Twist 3 x 30sec

Warm Up
2 Rounds
10 Pull Ups
10 Push Ups
10 Sit ups
10 Air Squats
Focus on form

Burgener x 3

Educate

Front Squat
5×5
Educate Front Squat

WOD
50 Pull ups
50 Push Ups
50 Sit ups
50 Air Squats
*Focus on form

Warm Up
3 Rounds
1 Burgener
10 Cleans
10 Box jumps
100 JumpRope

Mats
Ladders

WOD
Free Lift

Warm Up
2 Rounds
15 Box jumps
15 Pull Ups
400m

American Swings 3×20
Push Press 5×5

WOD
10-1
Push Press 65/95
Cleans 65/95
Squats 95/115

Happy Memorial Day!
Take a moment to reflect on what this day is truly about.
Thank a person who served this country. Remember it is not about political beliefs, it is about a choice made by an individual to serve a country that yo can have the freedoms that you have.
Thank you to a few,
John Ellis
James Ellis
Bill Eure
Butch McCarthy
Michael Evans
Brad Wardlaw
Geoff Gill


If you are so inclined to try something new that is going on World Wide Today. Here is your Workout

MURPH
Run 1 mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile

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