Competitors 11.26.14

November 25, 2014

“MURPH”
You Must Complete this WOD Today or Tomorrow.
NO CHERRY PICKING!!!
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

If You plan on doing Murph on Thursday, take today OFF or YOU can join us at CFB at 12pm Wednesday, we will be having fun with some strong man STUFF!

A. STRONG MAN/STRENGTH
1. Lift the Heaviest Stone Possible, then take about 20% of that stone and lift it as many times as possible in 1 Minute x 3 Rounds with 1 Minute Rest

2. Move a Yoke As Heavy As Possible, Move it about 50-60ftx2.
If you do not have a yoke, try a barbell with 70# KB’s Hanging from sides with Bands.

B.METCON
“ReUnion”
AMRAP 5 Minutes
12 Box Jumps (24,20)
8 Deadlifts (205,145)
6 Hang Power Cleans (205,145)
Rest 5 Minutes
AMRAP 5 Minutes
12 Box Jumps (24,20)
8 Deadlifts (165,115)
6 Hang Power Cleans (165,115)
Rest 5 Minutes
AMRAP 5 Minutes
12 Box Jumps (24,20)
8 Deadlifts (115,80)
6 Hang Power Cleans (115,80)

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