*Kafina will be on-site Monday the 27th for Murph for some free samples. Come try out a great, all natural pre-workout before you hit Murph.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

***Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

WOD:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets: Muscle Clean + Push Press

Start around 60% of your 1RM and build as heavy as deemed fit.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: Power Clean + Push Jerk

Continue to build loading from Part A.

1c) 14:00 – 21:00 – Every 1:00 x 7 sets: Clean and Jerk

Continue to build loading from Part B.

2) 10 minute AMRAP:

20 Wall Ball 20/14

15 Alternating Dumbbell Snatch 50/35

10 Toes-to-bar

Extra Work:

3) Split Kneeling Single Arm Landmine Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side and then switch to the other. Work as heavy as deemed fit.

4) Superman Hold: Accumulate 3 minutes

Keep track of time and attempts to complete. Push yourself into child’s pose for a minute or two after you complete this.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE