WOD:
Option 1:
A. Front Squat
5 x 5

B. 18 min AMRAP
500m Row
30 Push Press (95/65)
100 Double-Unders
500m Row
30 Front Squats
100 Double-Unders
500m Row
30 Thrusters
100 Double-Unders

Option 2:
24 min AMRAP
24/18 Calorie Bike
24 Single DB Shoulder2OH
24 Plate Hops
24 Reverse Lunges (elevated foot)

WOD:
Option 1:
5 Rounds
24/18 Calorie Bike
12 Deadlifts (185/135)
30 Sit-ups
100m Farmer's Carry (50's/35's)

Option 2:
5 Rounds
20 Calorie Row
4 x 20 sec Bow&Corner Landmine holds
40 Alternating V-Ups
100' Prowler Push

7:30am and 9:00am heats!

WOD:

"Murph"

1 mile run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile run

*partition as desired*
*mod to 1/2 Murph*

Memorial Day Murph is Monday!
7:30am and 9:00am heats

WOD:
Option 1:
Every 5:00 x 5
500/400m Row
21 Lateral Burpees over Rower
12 Toes2Bar

Option 2:
4 Rounds
20/15 Calorie Bike
20 Push-Ups
20 V-Ups
20sec Single Leg Bridge (each)

Memorial Day Murph is Monday!
7:30am and 9:00am heats

WOD:
Option 1:
A. Deadlifts 
5 x 5

B. 18 min AMRAP
9 Deadlifts (225/155)
60 Double-Unders
30 Wallbalss

Option 2:
A. Sumo Deadlift
5 x 5

B. 18 min AMRAP
20 Banded Marches (each)
40 Kneeling Ski Ergs
60 sec Weighted Air Chair

Memorial Day Murph is Monday!
7:30am and 9:00am heats
 
WOD:
Option 1:
"Eva meet Lynne"
5 Rounds
800m Run
30 KB Swings
Max Unbroken Bench Press (135/95)

Option 2:
EMOM x 30
GOAT

WOD:
Option 1:
A. Strict Press 5x 5

B. 10 Rounds (20 min cap)
12/10 Calorie Bike
30' DB Walking Lunge (50's/35's)
10-1 DB SH2OH

Option 2:
5 Rounds
15 Arnold's Press (25/20)
20/15 Calorie Row
25 DB Sit-ups (single DB)
30 Banded Good Mornings

WOD:
Option 1:
25 min AMRAP
7 Burpee Box Jump Overs
7 Pull-Ups
7 Power Snatches (75/55)
*every 5:00, starting at 0:00 run 400m*

Option 2:
25 min AMRAP
20 Hanging Alt Knee Raises
20 Elevated Split Squat
20 High Hang Power Snatches (45/35)
200m Run

WOD:

Option 1:
A. Back Squats
5 x 5

B. 20 min AMRAP
20 Calorie Row
30 Push-Ups
40 Sit-Ups
50 Air Squats

Option 2:
A. Box Squats
5 x 5

B. 20 min AMRAP
15 Calorie Bike
30 Push-Ups
40 Sit-ups
50 Air Squats

Option 1:
25 min AMRAP
5 Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
@ 0:00 200m Run
@ 5:00 400m Run
@ 10:00 600m Run
@ 15:00 800m Run
@ 20:00 1000m Run

Option 2:
25 min AMRAP
250/200m Row
20 Single DB Row
15 DB Bench
10 GHD Sit-Up
5 Single DB Thrusters (each)