Author: Jade

*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 – 7 minute EMOTM: 5 Stink Bug Scap Push-ups or 5 Handstand Scap Push-ups + 5 PVC or Band Pass Through 5-10 Band Pull-Aparts Pick reps/movements that you can maintain for all 7 sets. 1b) 7:00 – 14:00 – 7 minute AMRAP: 50 Stink Bugs or 50 Strict Handstand Push-ups Max Heavy Rope Single-unders or Double-unders in remaining time Scale as needed. Pick an appropriate movement, this should be a grind, you shouldn’t be on the…

*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) 21 minute EMOTM: 1 – 25m/side Suitcase Farmer’s Carry 2 – 50m Dog Sled Push 3 – 50m D-Ball Bear Carry Pick weights that you can maintain or build on through the course of the 7 cycles. 2) AQAP: 200m Run 40 Ring Rows 400m Run 60 Knee Push-ups 600m Run 80 Air Squats Extra Work: 3) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all…