21 May 2015 22 May 2015
Friday 22 May 2015 '21 May 2015'

**A couple of admin notes**
1. Our Competitors WOD will be from 5:30-7pm. This comp time DOES NOT replace regular classes, it is in addition to. There will be a lot to do, so this training will not run like normal classes. The first two weeks will be a trial period for anyone that is interested. Athletes that are interested in participation should have a good knowledge base of all fundamental movements. There will be only “fine tuning” guidance from the coaches that are on hand! If you have any questions or concerns, please feel free to ask. Have fun, train hard!

2. “Murph” will be on Monday the 25th at 10am. Bring your own vest.

Athletic Conditioning

Bench Press and Full Snatch-
5 @ 65%, 5 @ 75%, Max Effort @ 85%

5 rounds for time-
15 – KB swings (24/20)
15 – Deficit push-ups (guys 45# plates & ladies 25# plates)
400m – Run
*20 min time cap

Daily WOD:
5×1 Snatch at 80% of 1RM

3 Rds of-
50′ Handstand walk
50′ Overhead walking lunges (45/25)
15 Wallballs (20/14)

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