Thursday, May 7, 2015

This Memorial Day (Monday the 25th) we will only have an 8:30-10:30 a.m. class! As we've done the previous 4 years, the workout will be "Murph".  For all you early birds, we will do a 5:45 a.m. on Tuesday, the 26th and our normal Wednesday / Friday.

 Gina getting her first handstand hold!!
Arm/Leg Swings
Row 250m
2 rounds of:
10 Good Mornings/Back Extensions
10 Ab-mat Sit-ups/GHD Sit-ups
10 Wall Squats

MOD
5x300m Row, 1 min rest
Goals
Men: under 1:00 for all sets
Women: under 1:10 for all sets

WOD
Conditioning
15:00 AMRAP of:
10 Ring Push-ups
20 DU's
30 Walking Lunges
Rx+ = HSPU’s, 50 DU’s, Front Rack Lunges 75/53#

Extra Work
4 sets of the following Bar Complex:
4 T2B + 4 Pull-ups + 3 T2B + 3 Pull-ups – all without coming off the bar
Rx+ = C2B Pull-ups, if this is too easy do 1-3 Bar Mu's between the 4 Pull-ups and 3 T2B's
*Scale to Parallel on the GHD (use spotter) and Negative Pull-ups 
*Do 4 sets of 10 reps on the GHD & 5 reps of the Pull-ups

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