12 pull ups
10 hang cleans 115/75
12 wall balls

5 rounds for time

In teams of 2, only one person can work at a time, complete

20 box jump overs 24/20
20 situps

3 rounds

For time:

12 Burpees
12 Thruster 95/65#
12 Burpees
12 Power Snatch 95/65#
12 Burpees
12 Push Jerks 95/65#
12 Burpees
12 Hang Squat Clean 95/65#
12 Burpees
12 OHS 95/65#
12 Burpees
12 Thruster 95/65#
12 Burpees
12 Power Snatch 95/65#
12 Burpees
12 Push Jerks 95/65#
12 Burpees
12 Hang Squat Clean 95/65#
12 Burpees
12 OHS 95/65#

"Annie"
50-40-30-20-10
Double unders
Sit ups

Summer Hours:

Starting Tuesday, May 27th--

Morning hours will be
5 am to 8 am

Evening hours will be
6pm to 8 pm

We will be doing "Murph" on Monday at 5:30--followed by a bbq at the Trudy Yung Jessop house. Call/message her if you are planning on eating and she will give you your food assignment.

If you would like to know why we do Murph--check out this page: 
http://www.navy.mil/moh/mpmurphy/soa.html

There will be only one class on Monday. At 5:30, we will meet at the box for our traditional Memorial Day "Murph."  If you have friends or family in town and they are invited too.

"Murph"
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

45 pullups
30 push press 95/65
30 split jumps (jumping lunges)
30 CTB pull-ups
30 push press 95/65
30 split jumps
50 double unders

1 round for time

Today is my last day of swing shift for 3 months.  That means that I get to train with you guys in the evenings again!!  I am so excited.  It's been a long two months for me.  I've missed you guys a lot.

Tomorrow night is JJ and Launa's graduation party at our house.  Please stop by and wish them well, and enjoy some good food.  I know we all wish these two well as they start being "grown ups."  Ha ha...

WOD

15 minute AMRAP

Run 400 meters
20 ring dips
20 KB Swings  70/53

"Fran"

21-15-9

Thrusters 95/65
Pull ups

100 walking lunges
800 m run
100 squats

for time

"Nancy"

Five rounds for time of:

Run 400 meters
Overhead squat 95/65 pounds, 15 reps

5-3-3-1 weighted pull ups

EMOM--10 minutes

ODD – 5 TnG Deadlifts @65-68%

EVEN – 30sec DUs

3-3-3 Push Jerk

Then:

7 Push press 95/65
11 Box jumps 24/20
15 Sit ups

 6 rounds

5-4-3-2-1
Back squats

Then

50 air squats
25 kettlebell swings 53/35
50 double unders

4 rounds for time

64 pull ups
8 overhead squats 135/95
1 round for time

21-15-9-6-3

handstand push ups
front squats 135/95
burpees

"Isabel"

30 Snatches for time  135/95

This is a bench mark WOD.  Make sure you record your time.

8 kettlebell snatches left arm 53/35
8 kettlebell snatches right arm 53/35
16 toes to bar
32 double unders

3 rounds

10 Clean and Jerks 135/95
20 Bar over Burpees

3 rounds for time

10 kettlebell swings 53/35
10 overhead squats 95/65
30 double unders

5rounds

50 deadlifts 115/80
50 walking lunges
40 back squats 115/80
40 toes to bar
30 power cleans 115/80
30 burpees box jumps24/20
20 thrusters 115/80
20 double unders

12 deadlift 135/95
14 hand release push ups
16 sit ups
400 m run

4 rounds