Wednesday 5.21.14

Skill:  EMOM in 10:00 of:
- 1 Power Clean + 1 Push Jerk @ 70% 1rm

WOD: For QUALITY. 25 min time cap:

"Michael"
Three rounds of:
- Run 800 meters
- 50 Back Extensions
- 50 Sit Ups

Back Extensions and Sit Ups can be done in any order and broken up however you need to.

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Workout Goals:  You may be saying to yourself, "Self, we are doing a lot of running and bodyweight pull ups, push ups, and squats lately, what gives?"

Well, on top of being the 4 movements we should be most proficient with, the basics to build off of every other movement done in the gym, there is another reason:

Monday is Memorial Day, which means we bring out the king of all "Hero" workouts:  Murph. Murph is an epic but brutal workout that tests you mentally and emotionally.