UPDATE, MEMORIAL DAY MURPH: There will only be two classes on Monday, 9am and 9:45am. Don’t forget to donate to the link above!

Warm up:
2 rounds of:

200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

Strength:
Work to a heavy deadlift, 80% of 1 rep max

WOD:
For time:

50 Double unders
5 Muscle ups
40 Double unders
4 Muscle ups
30 Double unders
3 Muscle ups
20 Double unders
2 Muscle ups
10 Double unders
1 Muscle up

Post deadlift loads and WOD time to comments.

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5 Things Founders Don’t Talk About, Forbes.com

32 photos that will make your stomach drop, Buzzfeed.com

Post thoughts to comments.

Media:
Friday WOD, May 24, 2013

One thought on “Friday WOD, May 24, 2013

  • May 24, 2013 at 4:36 pm
    Permalink

    205 lbs DL
    Sub DU for singles… 9:04

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