Memorial Day Murph heat signups are up at the front desk. Sign-up is mandatory if you want your choice of start times. The Hero WOD Murph celebrates a local hero and represents no better way to honor him then taking on this WOD for Memorial Day.
Duck Walk Forward
Duck Walk Backward
5 Kossacks (each side)
8x2 Dynamic Squats with 3 second pause @50-60% of 1RM
*30 seconds rest between sets
3x30m Single Arm Farmers Carry (each arm)
Review Sumo Deadlift High Pull and other WOD movements
"Fight Gone Bad"
1 minute Max Wall Balls (20/14)
1 minute Max Sumo Deadlift High Pulls (75/55)
1 minute Max Box Jumps (20") -- same for everyone
1 minute Max Shoulder to Overhead (75/55)
1 minute Max Row for Calories
1 minute rest
Score is total reps.
3x10 Weighted Step Ups (each leg)
3x6 Alternating Lateral Box Jumps
FITNESS (11AM, 7PM)
With a Partner: Partner 1- 200m run while Partner 2 holds front plank- switch. Partner runs 200m, Partner 2 holds L side plank- switch, Partner 1 runs 200m, partner 2 hold R side Plank- switch
with a PVC: 3 rounds of 10 OHS, 10 Thrusters, 10 sots press
30-20-10 Double unders, toes 2 bar, goblet squats (53/35)