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Thursday

24
May

Thursday

Announcements

Memorial Day is this Monday May 29th. Like always, we will be doing Murph as the WOD. There will be one class time at 10am. If you have not done Murph, or don’t know the story, please look up his story or watch the movie “The Lone Survivor” ahead of time.

After everyone is done, we are all headed over to Migration Brewing to “recover”. Please be sure to at least stop by even if you don’t do the workout.

Looking forward to seeing everyone there!

CrossFit Stumptown – CrossFit

Therapydia shoulder to overhead prep (No Measure)

250 m row

20 Double Unders or 30 Jump double taps

10 Hollow rock

10 Supermans

Reverse Inchworm 50 ft

Spiderman stretch 50 ft

5 Strict pull ups

5 Wall Squats (toes to wall)

10 PVC pipe pass throughs

10 bottom of squat Sotts press with PVC

Wall quad stretch 30 seconds each

Shoulder Press (5@40%, 5@50%, 3@60% Workout: 5@75%, 3@85%, 1+@95%)

Metcon (Time)

21-18-15-12-9-6-3

Thrusters 65/45

*100 foot bear crawl after each set of thrusters

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