5.29.19

25mins to complete:

1X8 Backsquats (65%)
1X5 Backsquats (75%)
1X3 Backsquats (85%)
1X1 Backsquats (90%) *Not a Max
1X3 Backsquats (75%)
1X5+ Backsquats (65%)

For Time:
500m Row
50 Step Ups (24/20″)(50/35) (single weight)

*8min Time Cap
*Modify as needed

5.24.19

Weekend/Holiday Schedule:

Sat: No Open Gym (Remember the Heroes)
Mon: “Murph” 9am, 9:45

Backsquat:
4X3 (Mod weight, no weight change)

3 Partner Team:

12min AMRAP: Relay style

1-100′ Sandbag/D-Ball Front load carry
1-50′ Hand stand walk (5′ increments)(Modify 100′ Bear crawl)

5.22.19

Weekend/Holiday Schedule:

Sat: No Open Gym (Remember the Heroes)
Mon: “Murph” 9am, 9:45

For Time:

21-15-9
Deadlifts (225/155)
Bar facing Burpees
*9min Time Cap

-2min Rest

75 Wallballs (20/14)
50 Alt DB Snatches (50/35)
*9min time cap

-If you finish before the cap rest the remaining time

*For large classes can start on either workout