Thursday, May 21, 2015

Reminder: Monday is Memorial Day and we will only be open from 8:30 a.m - 10:30 a.m.  As we have done in the previous 4 years, the workout will be "Murph".  This will not be an open gym.  Come prepared to complete one of the several versions of "Murph" we will have available for all levels.


Arm/Leg Swings
250m Row
2 x 10 of:
Shoulder Dislocates
DB Press
Pull-ups

MOD
Overhead Squats
3-3-3-3-3-3-3 Ascending

WOD
Conditioning
4 RFT of:
25 Calorie Row
16 Pull-ups
9 HSPU’s (scale to 18 Shoulder Touches or HS Hold)
Rx+ =50 Calorie Row, C2B, Strict Handstand Push-ups

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