* Regional Shirts will be in on the 19th for pick-up. We will begin billing them on the 15th to your accounts.

** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph

WOD:

1) 1 Power Snatch+ 1-5 Strict Pull-ups or Ring Rows: EMOTM for 10 sets

Warm-up as needed. Start around 70% of your 1RM and build as heavy as deemed fit. Pull-ups/Ring Rows should not be done to failure or even to where they are a big struggle focus on smooth, slow, and controlled reps. Pick a rep count you can maintain.

2) 1 Power Clean+ 1-5 Strict Pull-ups or Ring Rows: EMOTM for 10 sets

Warm-up as needed. Start around 70% of your 1RM and build as heavy as deemed fit. Pull-ups/Ring Rows should not be done to failure or even to where they are a big struggle focus on smooth, slow, and controlled reps. Pick a rep count you can maintain.

3) 6 minute AMRAP:

3 Power Cleans 135/95

9 Burpee Later Bar Hops

Extra Work:

4) Hip Thrusts: 4 sets of 15

Rest 90-120 seconds betweens sets. Heavy as possible.

5) Run: 5 x 800m

Rest 3 minutes between intervals. Goal is fastest consistent pace.

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

Post Results/Thoughts To Comments

Watch the full piece HERE