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

* Olympic Lifting Class will be cancelled Next Tuesday the 19th

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

WOD:

1) Tempo Back Squats: 5 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. 4 seconds down, 1 second up. Build as heavy as possible.

2) Thrusters: 3 reps Every 90 seconds for 12 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible.

3) 30 minute EMOTM:

Movement 1 – 10 Box Jump Overs 24/20

Movement 2 – 1-10 Toes-to-bar

Movement 3 – 1-10 Kipping HSPU

Pick reps you can maintain for the Toes-to-bar and HSPU, the focus for the Box Jump Overs should be to move laterally.

4) Single Arm Dumbbell Row: 4 set of 15/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

5) Sled Drag: 6 x 50m

Rest 60 seconds between sets. Heavy.

6) Reverse Hyper: 4 sets of 15

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

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

Post Results/Thoughts To Comments