Steady as She Goes
30min EMOM: 1 deadlift 1 hang power clean (low hang - just above the knee) 1 push jerk First 10 minutes/reps of each movement are completed at 135/95 Second 10 minutes/reps are completed at 155/115 Last 10 reps are completed at 175/135 3 scores = weights used in each set of 10 Ex: 95 - 115 - 135 Rx
Come refine your Toes-to-bar and GHD skills TUESDAY NIGHT at 6:30! All levels will be able to make progress!
GRITTY 2 Rounds 10:00 AMRAP 2-4-6-8-10… Row (calories) Bike (calories) Burpees (reps) Rest 3:00 between rounds Score is total calories + reps STRENGTH 3x (Pause Power Snatch STRAIGHT INTO overhead squ
Come for Murph AND some Breakfast! It'll be a great WOD, for a great purpose, followed by something to eat to help get you back on track for the day. Schedule: 7 a.m. class 9 a.m. class MURPH 1 mile r