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

5.17.19

Good luck to our athletes heading to MB for the Beachtown Throwdown this weekend!!

Partner WOD:

10min AMRAP:
50 Power Snatches (135/95)
100 Wallballs (30/20)

-rest 3mins

10min AMRAP:
50 Single DB Box Step Ups (24/20)(50/35)
50 T2B

*Modify as needed
*Partners split as needed