*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:

1) 20 minute AMRAP:

1 Rope Climb 15ft

15 Power Cleans 95/65

45 Double-unders

Scale as needed.

Extra Work:

2) Ring Dip Support: Accumulate 3 minutes

Keep track of time and attempts to complete. Focus on good external rotation through the shoulder.

3) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement, scale loading as needed.

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

https://www.youtube.com/watch?v=FYsvhzhAK2g