miki

EMOTM 10 1 CL (Power or Full) Build by feel Then, For time: 21, 15, 9 FSQ (155/105) Lateral B.O.B. “The greatest pleasure of life is love.” – Euripides

*Check SugarWOD for all Murph Challenge details for the week! AMRAP 25 Run 1,000m 6 Ring Muscle-ups 6 Wall Walks 18 Alt DB SN (50/35) “The glow of one warm thought is to me worth more than money.” – Thomas Jefferson

Benchmark Friday! “Kelly” 5rds for time: Run 400m 30 BJ (24/20) 30 Wall Balls (20/14) “Do things for people not because of who they are or what they do in return, but because of who you are.” – Harold S. Kushner

Every 90s – 8rds 1 PCL + 1 HCL + 2 FSQ Build by feel Then, The CrossFit Games Age Group Semifinals WOD #1 AMRAP 10 1, 2, 3, 4, 5, … CL (Power or Full) Bar Muscle-up (C2B) “Tact is the ability to describe others as they see themselves.” – Abraham Lincoln

The CrossFit Games Age Group Semifinals WOD #2 With a 20m cap: Row 75/60 Calories 21 S2O Row 75/60 Calories 15 S2O Row 75/60 Calories 9 S2O “The most effective way to do it, is to do it.” – Amelia Earhart

EMOTM 8 1 PSN Build by feel Then, Partner AMRAP 20 Relay Style 5 PSN (95/65) 7 Lateral B.O.B. Sled Push D & B “Nothing we do, however virtuous, can be accomplished alone; therefore we are saved by love.” – Reinhold Niebuhr

MURPH is 7 weeks away – and it’s not too late to jump in on the challenge! Complete the WODs listed for extra movement practice (Pull-ups, Push-ups, Squats, Runs & the vest) & the accessory work (any time during the week) – and check it off on the board in the gym…then on MEMORIAL DAY,

Benchmark Friday! “Bradshaw” 10rds for time: 3 HSPU 6 DL (225/155) 12 Pull-ups 24 Double Unders “The only sure weapon against bad ideas is better ideas.” – Alfred Whitney Griswold

3rds for time: Run 200m 20 DB PP Run 200m 30 Calorie Row Run 200m 20 DB Lunge Steps (Only 1 set of DBs) “Success is never final, failure is never fatal. It’s courage that counts.” – John Wooden

EMOTM 8 1 CL + 1 FSQ *Add 1 FSQ to each set after the first Build by feel Then, 3rds for time: 10 HPCL (155/105) 20 BJO (24/20) “Wise men speak because they have something to say; Fools because they have to say something.” – Unknown