*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1) Farmers Walk: 8 sets of 50ft

Rest 2-3 minutes between sets. Heavy as possible. Use Farmers Handles.

2) Football Bar Bench Press: 5 sets of 10

Rest 2-3 minutes between sets. Heavy as possible. You choose the grip.

3) 21 minute EMOTM:

1 – Handstand Walk Obstacles

2 – 3/side Single Arm Dumbbell Push Press

3 – 30 second Ring Dip Support

Scale as needed. Pick efforts/output that you can maintain for all 7 cycles.

4) 4 rounds @ Steady Tempo:

500m Row

250m Ski

100m Sled Drag @ Bodyweight

Scale as needed. Move smooth and steady.

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