WOD 6/3

Hang Clean
3-3-3-3-3

What protein to eat

This isn’t just any old protein. Find something that was living… that had a face and a soul…. kill it and bring its essence into your person. -Robb Wolf

“Murph” Day is Saturday! Here is a rundown for how things will work:
– To participate you must bring in a donation for the Naval Special Warfare Foundation or donation receipt from the NSWF website

– The workout will run from 9 AM – 12 Noon, Heats will start every half hour. You will be responsible for your own warm-up

– We will have food and drinks after the final heat has finished.

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Team 7:30 makes their triumphant return!

AM Results
Kristin 35, 45, 55, 65, 75×2
Megan C. 35, 45, 55, 65, 60F
Melanie 45, 55, 65, 75, 85×2
Rob 75, 85, 95, 105, 115
Stephen 95, 115, 125×2, 125, 135
Jennie 55, 55, 55, 55, 55×2
Lyzz 55, 55, 55, 65, 75
Andrew 95, 115, 125, 135, 145
Daniel 95, 115×1, 105, 110×2, 110
PM Results
Tazia 25, 30, 35, 40, 45
Ryan 105, 115, 125, 135, 145
Payne 85, 95, 95, 95, 105
Michael 95, 115, 135, 145, 155
Tristy 75, 80, 85, 90, 100
Dave 45, 55, 60, 60, 60
Ashley 55, 60F, 60, 60, 65
Stacey 75, 80, 86, 90, 100
Betsy 60, 65, 70, 80, 85F
Mechelle Skill Work
Smeth 95, 105, 115, 125, 135
Seth 95, 105, 115, 125, 135
Sherman 135, 155, 175×1, 165, 170×1
Boone 135, 155, 175, 185, 195
Aurelia 35, 45, 55×2, 50×2, 50×2
BWOD (40 Wall Balls, 500 M Row)
Michelle 3:55 (10 lb)
Chris 3:51 (10 lb)