WARM UP 2 Rounds: :30 Jump Rope 10 Air Squats :30 Jump Rope 10 Gate Swings :30 Jump Rope :30 Bar Hang STRENGTH 10 Min to Find 5 RM BSQ WOD 2 Rounds: 400m Run 30 T2B 400m Run 75 DU 400m Run 30 KBS (32/24)

WARM UP 400m Run? Plyos STRENGTH 4 Sets: 10 Banded Push-Ups :30 Rest ME Push-ups w/o Band 2:00 Rest WOD 21-15-9 Power Clean (155/105) Pull-up (Rx+ = Strict)

WARM UP Everett Warm-Up Barbell Warm-Up WOD 16 Min EMOM: Min 1: 200m Run Min 2: ME Power Snatch (135/95) Min 3: 20 Situps Min 4: 50 sec Plank MOBILITY Coach’s Choice

MEMORIAL DAY MURPH SCHEDULE Sunday May 24th – No Class! Monday May 25th (Memorial Day) – 8 AM and 9 AM Class Only. We will be Performing “Murph”: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1-Mile Run *Prescribed with a 20lb weighted vest CLICK HERE FOR A TRAINING PROGRAM TO PREPARE… WARM UP 2x:

WARM UP 3 Min Jump Rope PVC Warm-Up SKILL 12 Min to Find: 10 RM Shoulder to Overhead then 1 Set of 10 @ 90% of Today’s 10 RM WOD 3 Rounds: 10 Ground to Overhead (135/95) 50 DU 30 Air Squats

Thanks to everyone who competed and supported the 1st Annual Mud Bug Throwdown!  It was a great time had by all and we look forward to hosting more in-house events similar to this one.  Congrats to our winners: SCALED: 3rd Place – Alyssa Alfaro and Ryan Truss 2nd Place (Tie)- Lacey Reinhardt and Alberto Arechiga,

WARM UP 300m Row 2 sets of fence drills 200m Row 20 lunges/20 squats 100m Row 20 ring row/20 push-ups WOD For Time: (20:00 cut) 800m Run 20 Pull ups 15 box jumps 400m run 15 pull ups 15 box jumps 200m run 10 pull ups 15 box jumps MOBILITY Coach’s Choice

MUD BUG THROWDOWN UPDATE! Rx is SOLD OUT!!!  Only 1 Team Spot Left in Scaled Division! Final workout will be released tomorrow as well as the schedule and heat assignments/times. WARM UP 400m run 30 Jumping Jacks 30 Seal Jumps 30 Lunges (total) :30 Squat hold 30 Air squats 5 Burpees ENDURANCE Tabata: 4 Rounds

                Brighton Center and The Big Give SA will be at the gym all day today accepting donations and giving away 2 t-shirts for every $10 donation.   Visit thebiggivesa.com/brightoncenter for more information. MUD BUG UPDATE: 1 Team Spot Remaining in the Scaled Division and 1 Male Needed in Scaled Division.

WARM UP 400m Run Plyos STRENGTH 3×6 Each Leg Double KB Step-Ups WOD For Time: 45 Pull-ups 45 Thrusters (95/65) – Rest 2 Min – 800m Run for Time