WOD
 | Sat, May 16 |  |
 | Mon, May 25, 2026 at 9:00am Memorial Murph & Pot Luck |
Barbell Strength 20260516(Check In) Warmup: -200m walk --Then-- 30 sec for all 2 rounds: -Skier jacks -air squats -high knees -PVC pass-throughs -Overhead squats with PVC pipe Snatch Warmup - 5 Snatch Pulls - 5 Muscle Snatch - 5 Overhead Squat - 5 Hang Snatch - 5 Snatch Low hang snatch: - 4 sets x 3 reps @ 70% E30Sec for 10 minutes -1 Squat Snatch @ 50% Accessories: 3 rounds: -20 Hollow Rocks -:30 sec dead hang -:30 sec active hang -10 overhead walking lunges (45/35) Stretching: :30 scorpion :30 banded lat stretch :30 child pose
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