Wednesday, May 22nd, 2013

***Don't forget, Memorial Day Murph will be run this Saturday, May 25th beginning at 9:00 am.  Be early to warm up and we'll run it in waves.  You can still come and participate even if you didn't register on the MDM website.***

Strength:  Snatch Grip Deadlift 3x20  (set your own weight, this is obviously not a one-rep max so your weight won't be nearly as heavy)  Rest between sets

WOD:  "Fourth Down"  (repeat from 10/12/2012, check your last score and go for a PR)

4 Rounds for Points

4 minutes of work followed by 1 minute of rest

Push Press (155/115) (this isn't listed as a Push Jerk, only a valid press counts)

Box jump (24/20)

Power Clean (same bar as push press)

Bear Crawl in 10 meter lengths (each length is worth 5 points so there is incentive to stick with these)

REC:  Coach-led Plank exercises