May 25, 2018


Dynamic warm up
1/2 Grid Knee pulls
1/2 Grid Ankle pulls
10 Air squats
1/2 Grid Sampson stretch
1/2 Grid Inch worm to Cobra
5 Yoga push ups

Followed by...

Banded shoulder/Front rack mobility
Johnson (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
9 Deadlifts, 245#
8 Muscle-ups
9 Squat Cleans, 155#
In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009
To learn more about Johnson click here
Done as an individual or teams of 2 alternating movements.

Womens RX weights
Deadlifts- 165#
Squat cleans- 105#

Sub Chest 2 bar pull ups for the muscle ups.
Optional Accessory
No optional accessory work today. Please take this time to do some form of recovery.

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