Workout of the Day

“Murph” – For Time:
- 1 Mile Run
- 100 Pull-Ups
- 200 Push-Ups
- 300 Squats
- 1 Mile Run
(In Teams Of 2 Run The Mile Together – Split Each Movement In Half – 1 Teammate Working At A Time)

** Saturday’s Schedule ** 9AM Free Team WOD 10AM Olympic Lifting 11AM Free Team WOD The Challenge…   3 Rounds For Time: – 15 Hang Cleans (135lbs / 80lbs) – 15 Burpees (Want To Challenge Yourself? Add 2 More Rounds!!)

Double Death By:
- Air-Squats And Box-Jumps

After Party – 2 Rounds For Time:
- 30 Double-Unders
- 200m Run

Front Squat:
- 5-5-5-5-5

After Party:
- Run 1 Mile For Time

3 Rounds For Time:
- 50 Double Unders
- 30 Lunges
- 15 Pull-Ups
- 30 Ab-Mats
- 15 Cleans
(Start and Finish WOD with 800m Run)

AMRAP 12 Min:
- 5 Snatches (45lbs / 75lbs) (75lbs / 115lbs)
- 10 OHS (45lbs / 75lbs) (75lbs / 115lbs)
- 15 Push-Ups

After Party:
- 4 Min Hollow Rock