We will have abbreviated hours for Memorial Day...make sure you come and play... 8:30 a.m. WOD “MURPH” 10:00 a.m. WOD “MURPH” AFTER YOUR WOD stick around for some breakfast...it’ll be good!! We will be cooking immediately after the 1st WOD, so you won’t have to wait an eternity to eat. There is a sheet at the box to sign-up and bring stuff. Bring your family and we’ll see you then!
21 Deadlifts, 400 Meter Run
15 Deadlifts, 400 Meter Run
9 Deadlifts, 400 Meter Run
Rx – 225/155 **500M Row may be substituted for run as needed Stimulus today is to be able to complete at least your 1st set of Deadlifts unbroken, and possibly all of them. We should be able to push the run a bit.
Choose Your Poison! CHOICE A 5 Rounds:
6 Dumbbell Power Snatches (80/55)
9/6 Cal Row Then
100′ DB Overhead Walking Lunge (80/55) Choice B Triple Three Variation 3 Rounds for Time 1000 Row 100 Double Unders 1 Mile Run *40 min Time Cap
Ahhh! Friday May 18th...Come in and give it your best! If you are dealing with problems that interfere with running, come in and let the coach know. Your coach will have an alternate for you... "BOAT RACE"
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.
Rig is almost ready for inflicting some punishment!! Anchored Down - Teams of 3 4 Rounds – Every 4:00, AMRAP
20/14 Calorie Row
Lateral Bar Hops (loaded BB) REST 1:30 *teammates move to next movement based upon rower. *for total team reps