5 slow descent handstand holds Then 30 strict handstand push-ups in as few sets as possible *can be modified with “Z” presses WOD 50-40-30-20-10 Push press 45/35 Situps *please don’t drop empty bars!

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Tuesday Snatch 20 min to build to a heavy single WOD 0-3minutes Amrap snatches with 60% of today’s heaviest single Minutes 3-5 rest 5-8 Amrap snatches with 70% of today’s heaviest single.

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Memorial Day hours: 7am and 9am only “Murph” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run If you have a weighted vest, wear it. Michael Patrick “Murph” Murphy was a United States Navy SEAL officer who was...

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Thursday Deadlift 5-4-3-2-1 WOD 42 KB swings 53/35 (Russian) 21 hspu’s 30 KB swings 53/35 (Russian) 15 hspu’s 18 KB swings 53/35 (Russian) 9 hspu’s *russian kb swings are swings to eye level.

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Back Squat 5×3 Use your heaviest set from last week for all 5 sets *this is the final week of sets of 3. WOD Run 800m 6 rds of “Cindy” Run 400m 4 rds of “Cindy” Run 200m 2 rds of “Cindy”

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2001 Trade Center Drive, St. Peters, MO 63376
(636) 542-8771
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