shoulders

WOD w/ Kat as partner 1000m row buy-in 100 wall balls 100 deadlifts (135/95) 100 lunges 100 alt db snatches (35/25) 100 double unders 1000m row cash-out Time: 26:31

WOD 24 min EMOM Min 1: 12/10 calories on echo bike Min 2: 12 kb single arm clean and press (6 each arm) Min 3: 15/12 kb swings 12 calories on rounds 1-4 then 6 calories on remaining rounds, 35# db on rounds 1-4 then 30# db on rounds 4-8, …

WOD 12 minute AMRAP 10 devils press (35/25) 15 push press (135/95) 30 double unders Total: 3 rounds + 10 push ups (substituted push-ups for devils press, 105# push press first round then 95# for remaining rounds)

WOD 5 clean & jerks (95#) 3 rounds of Cindy 5 clean & jerks (115#) 4 rounds of Cindy 5 clean & jerks (125#) 3 rounds of Cindy Time: 27:58

WOD MEMORIAL DAY “Murph” For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more …

WOD Death by: Body weight back squats rest 5 min 3/4 body weight push press rest 5 min 1.5 body weight deadlifts Total: 7 (175#), 7 (115#), 7 (245#)

WOD 5 rounds 1 min wall balls (20#) 1 min devil’s press (30#) 1 min box jumps (24″) 1 min rest Total: ~20 wall balls ea. round, 7, 6, 6, 4, 2 devil’s press, ~15 box jumps ea. round

WOD 12 min AMRAP 10 kb thrusters 40 double unders Total: 6 rounds (1.5pd)