Saturday, May 5th, 2018

Friday, May 4, 2018
May 3, 2018
Monday, May 7, 2018
May 6, 2018

Saturday, May 5th, 2018

Announcements:

Is YOUR name on the board!!!???

ISLAND PARTY! Saturday, May 26th!
See the list on the board →→→→

CrossFit Games Atlantic Regional← tickets on sale… June 1-3
Name on the Board →→→→

FREE Mother’s Day Yoga class, Sunday, May 13th at 9:00 AM!
Please sign up on the board→→→→
All are welcome… bring your Mother, your Son or Daughter, a Friend, a Neighbor!
Baked goods and Mimosas will be the fare!

MURPH is coming… Memorial Day at 9:00 AM! The BRAVE can sign-up soon!
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HAPPY 
BIRTHDAY PETE!!!


Warm-up:
Cross-Over Symmetry
3 sets of: 2 pull-ups, 2 push-ups, and 2 squats
Banded triceps stretch – 1 minute hold each arm

EMOM for 3 minutes/light weight:
1 Bar Complex (See the WOD)

Followed by:
Additional time to work up to your working weight…

PARTNER WOD:
Complete as many rounds as possible in 20 minutes of:
Partner 1
One Unbroken set of:
3 Deadlifts, 2 Hang Cleans, 1 Split Jerk
Partner 2
One Unbroken set of:
3 Deadlifts, 2 Hang Cleans, 1 Split Jerk
Synchronized:
2 Rope Climbs

Men use: 135#
Women use: 95#

Scaling:
This workout is not an all out sprint.  A calculated pace with your partner is recommended. Keep a close eye on your form and drop weight or modify the rope climb during the WOD if needed.

Intermediate:
Complete as many rounds as possible in 20 minutes of:

Partner 1
One Unbroken set of:
3 Deadlifts, 2 Hang Cleans, 1 Split Jerk
~rest~

Partner 2
One Unbroken set of:
3 Deadlifts, 2 Hang Cleans, 1 Split Jerk
Synchronized:
2 Rope Climbs,  2-10ft. climbs, or 5  jumping pull-ups and 5 squats per climb.

Men use: 95#
Women use: 65#

Beginners:
Complete as many rounds as possible in 15 minutes of:
Partner 1
One Unbroken set of:
6 Deadlifts
Partner 2
One Unbroken set of:
6 Deadlifts
Synchronized:
2 sets of: 5 Ring Rows and 5 Squats

Men use: 45#
Women use: 35#

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
3-way shoulder on the rig
Foam Roll

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