Friday, May 23, 2014

Remember tomorrow we'll be doing "Murph"!! 
We'll have several scaling options to accommodate every one's fitness level. 
 
We will be closed Monday, for Memorial Day!!
However we will have a 5:45 a.m. on Tuesday for you "early birds"

Good to have Josh back for the summer!!
Arm/Leg Swings
3x10 of:
Shoulder Dislocates
Good Mornings
OHS

WOD
Conditioning
In 15:00 complete the following:
550m Run
Then AMRAP of:
3 Power Snatches 95/63#
6 Box Jumps/Step-ups 24/20”
9 HR Push-ups
12 Air Squats
Rx+ = Use one, two  or all; 800m, 135/93#, 30/24”, HSPU’s, B. Squats

PMOD
Skill work
--Pistol Squats (use a box or stack of plates as your 1st scaling option)



Day 23

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