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Tuesday, Jan. 23, 2024

Skill

25 Ghd's

500m Row

6 mins Muscle up training

Dips, kip practice, transition -

Knees to Bar


WOD

3 Rounds

3 mins to complete:

250m Row/500m Bike/230m Ski/Run 1 lap

8 Power Snatches (65/95)

8 Wall Balls

Rest extra minute

8 Wall Walks

Then REPEAT the 3 Rounds!!!


GOOD ONE! LET'S GOOOOOO!!!


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MEMORIAL DAY — “MURPH” MONDAY 8:30 and 10am WOD 21*15*9*3* of- Power Snatches (65/95) Back Squats (65/95) *= 3 Wall Walks Extra Abs/Core: 50 Bicycles 40 GHD’s 30 Alt KTE 20 Sit ups W/ plate (25/35) 10

Sat. May 25, 2024

Memorial Day classes on Monday 5/27 will be at 8:30am and 10am for Murph! WOD 7 min AMRAP 7Thrusters (55/75) 7 cals Assault Bike Rest 1 min 6 min EMOM 6 Bench Press Floor Wipers (75/115) REST 1 min 5

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