Wednesday, May 22, 2013


Remember we'll be doing "Murph" on Saturday at 9:00 a.m. 
Scaling options will be available for every level!! 
REMINDER: The box will be closed Monday for Memorial Day.

For a sneak preview of "Murph" click HERE


Still haven't got to the best, but we're getting close!!



Arm/ Leg Swings
250m Row
2x10 of:
Shoulder Dislocates
OHS
Walking Lunge

MOD
For Time:
1000m Row
(Record your time in tenths of seconds, i.e., 3:20.3, etc.)

WOD
Conditioning
20:00 AMRAP of:
Rx
15 Air Squats
10 Hang Power Snatches (75/43#)
5 C2B Pull-ups

Rx+
15 Wall Balls (Men 20# to 10', Women 10,12,or14# to 10')
10 Hang Power Snatches (95/63#)
5 Muscle Ups (3 for Ladies)

3rd Option - MEGAMIX: do first 10 mins as Rx+ then next 10 mins as Rx

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