05252019

24
May

05252019

Reminder that Monday (Memorial Day) we will be open from 8am – Noon. “Murph” will be the workout for the day and we will be cooking burgers and dogs to enjoy afterwards! The event is open to public so invite friends and family! Hope to see everyone here!

Cycle 1, Week 2, Day 5

Warm-up
Weakness Warm Up
Choose 1 Based On Perceived Weakness
*We’ve done this multiple times, beat your previous time!
1 Mile Run
2k Row or Ski
100/70 AAB Calories
100 Bar Facing Burpees

Strength
Strict Press
2×10
then,
2 Reps Every 2′ for 12′ AHAP

Met-Con
Hero WOD “Collin” (w/ a partner)
6 RFT
400m Run with a 50/35# DB or KB (1 Partner carries, both have to run)
12 Push Press (115/85#)
12 Box Jumps (24/20″)
12 SDLHP (95/65#)

Extra Work
4-3-2-1
Legless Rope Climbs
2′ Rest Between Sets