Deadlift 2-2-2-2-2-2 Then 30 HSPU NFT WOD Notes:  Compare deadlift to 130914. Community Notes:  Happy Birthday Hilary!!

Complete 2 rounds for time of: 30 burpees 15 front squats (155/105#)

“MURPH” Complete for time: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June…

Hang Power Clean 3-3-3-3-3 Then 30R/30L sledge hammer hits NFT WOD Notes:  Compare to 110906. Community Notes:  Happy Birthday Coach Kehl!! Murph Notes:  We have changed the class times in Mindbody for Saturday.  We will…

Complete 2-4-6-8 reps for time of: thrusters (185/115# NTE 80%) muscle ups WOD Notes:  The scale for muscle ups will be shoot throughs. Community Notes:  Happy Birthday Jess S!!

Partner Interval AMRAP in 20 minutes of: 9 KB sumo deadlift high pulls (53/35#) 6 box jumps (24/20") 3 burpees

Complete 50-40-30-20-10 reps for time of: Wallballs (20/14# to 10/9') KB swings (53/35#) WOD Notes:  There will be a 25 minute cap on this workout.  You can scale by cutting reps in half or eliminating…

Push Jerk 3-3-3-3-3 Then 30 strict pull ups NFT

Welcome Melissa!! “Griff” 2 rounds for time of: 800m run 400m run backwards WOD Notes:  Compare to 130911.

"Grace" 30 clean and jerks  (135/95#) Then 10 minutes of handstand practice WOD Notes:  There will be a 10 minute cap on this workout.  Compare to 130206. Beef Notes:  I will be placing the beef…