W.O.D.

FSQ 7×1 Build by feel Then, Benchmark Friday! “Grettel” 10rds for time: 3 CL (power or full – 135/95) 3 B.O.B. or “Ingrid” 10rds for

Push Press – 5, 4, 3, 2, 1 Build by feel Then, AMRAP 12 Muscle-up – 1, 2, 3, 4, 5… Double Under – 10,

Thank you everyone for our biggest Murph yet! Over 110 people participated this year – how incredible, and what a way to show some love

Partner WOD! 10rds for total reps: 90s ON/60s OFF Partner 1 – 16/11 Calorie Bike Partner 2 – AMRAP PCL (135/95) in remaining time Rest,

EMOTM 8 1 CL + 1 FSQ Build by feel Then, Benchmark Friday! “Fran” For time: 21, 15, 9 Thrusters (95/65) Pull-ups *Compare to 4/21/23,

EMOTM 20 Min 1 – 12 BJ (24/20+) Min 2 – 24 KB Swings (53/35+) Min 3 – 36 Double Unders Min 4 – 200ft

Strict Press – 5, 4, 3, 2, 1 Build by feel Then, For time: 9 Push-ups Run 100m 15 Push-ups Run 200m 21 Push-ups Run

For time: 50, 40, 30, 20, 10 Calories *Any machine, any order – except you cannot do the same machine back to back. “All life

Partner WOD AMRAP 10 “Karen” 150 Wall Balls (20/14) Max Strict Pull-ups in remaining time *Rest 3m AMRAP 10 80 SA DB Devil Press (50/35)

Every 3m – 5rds: 5 FSQs Build each set as able Then, Benchmark Friday! “Jackie” For time: Row 1,000m 50 Thrusters (45/35) 30 Pull-ups *Compare