WOD – Regional Wod 3 21 – 15 – 9 Deadlift Box Jumps FOR TIME RX = 225/135 lb, 24/20″ PHA = 275/185 lb, 30/24″

“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to [...]

“WOD – Elizabeth” 21 – 15 – 9 Cleans (Full) Ring Dips FOR TIME RX = 135/95

WOD – 4 Partner Games WOD 20 Calorie row 30 Burpees 30 Dumbbell ground-to-overhead 30 Toes-to-bar 100 foot Overhead walking lunge 50 foot Sprint FOR TIME RX = 45/35 DB, 45/25 lb plate **Each Partner starts at row **Transition only when all ready

WOD: 5 x 1 Partner Resisted Pullups (+ 1-2 non-resisted per set) 7×2 Front Squat (SPEED) @ 75-80% 1RM 50 Air Squats 5 Strict Pullups 5 HSPU 5 Rounds Scale – Elevated P/U