5/28/2022 – WOD

Conditioning “35 min clock”
3 RFT w/ Partner
100/80 Cal Row
8 (1 Rope Climb 15ft + 2 Wall Walks (RX+ =  20ft & 36ft HSW)
30 Clean n Jerk (m: 185/225/max) (f: 125/145/max)

WOD Notes: Goal is to have 7-10 min to work up to a heavy single CnJ at the end. RC sub = climb 12ft or 2x up/downs or pulleys or 8 RR. WW sub = climb as close to wall or walk around plyo box once in plank position. Partner climbs rope while partner B wall walks. CnJ = 65/75% by rd. 

Announcements
1) 10 Year Anniversary Shirt/Tank samples are in. Please sign-up by Monday June 6th. Cost is $25 for each. 
2) Monday May 30th is the Hero Workout “Murph”. We will run 2 heats (7am & 8:30am). Please arrive at least 15 minutes before your heat time to warm-up on your own. If you have any questions, please reach out.

Murph – For Time
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*Wear a 20/14# Weighted Vest for RX+

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