Upcoming Events
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Murph WOD – Memorial Day Weekend
Saturday 5/25

Everyone needs to register for Murph. The WOD is free for members. We especially need a good headcount for food!

Fire Team 4 Challenge & Fundraiser
Saturday 6/15

Get your team of 4 together now! If you need helping find teammates, then let us know. We’ll get you setup.

Strength / Skillwork

Snatch Skillwork

Snatch Pull
10-5-3-3
BB-50-70-85
Use this to make sure you are fully opening up and doing so powerfully!

Snatch Balance
5-3-3-3
BB-60-70-80%
Use this to gain the confidence to drop under the weight. Don’t burn out on this one. Save energy for the actual snatches.

Snatch
5-3-3-1-1-1-1
BB-65-85-95-PR-PR-PR

WOD

None today

Elements

3 Rounds for time:
500m Row
20 Push-ups [Incline on 16″ box]
15 DB Snatches 30/20# [45/30#]
10 Hanging Knee Raises [T2B]
5 Burpees
400m Run (if you can’t run, then 1200m Bike)

Elements will do PVC Snatch skillwork, but none of the 3 barbell snatch lifts.