Tuesday, May 24, 2016

This coming Monday is Memorial Day! The box will be open 8:00-10:00 a.m only and for the 6th year straight the WOD is "Murph"! We will have several scaling options for all fitness levels!

Zach hitting a 135kg/297# Power Clean and Jerk!
Arm/Leg Swings
2 x 10 of:
Shoulder Dislocates
Good Mornings
OHS

MOD (15:00 Cap)
Snatch Balance (heaving)
Sets of 3
Moderate weight so you concentrate on quality and can sit for :03 at the bottom of every rep.
That’s ROCK bottom in case you were wondering.

WOD
Conditioning
15:00 AMRAP of:
15 Ab-mat Sit-ups
10 Wall Balls 20/14#
5 Burpees
Rx+ 15 Wallballs, 10 GHD’s , 5 Burpees

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