*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) Every 1:00 Until Failure:

3 Bar Muscle-ups

1 Squat Snatch 185/135

Add 10/5 each round until failure. Goal stimulus is to be hitting around 10 sets, set starting load appropriately.

2a) 0:00 – 10:00 – AQAP:

50ft Double Kettlebell Overhead Walking Lunge 53/35

27-21-15-9 Ring Dips

Scale as needed.

2b) 10:00 – 20:00 – 3 rounds AQAP:

21 Dumbbell Thrusters 50/35

12 Burpee Box Jump Overs 24/20

Scale as needed.

2c) 20:00 – 30:00 – 10 minute Up Ladder

5 Calories Ski Erg

1 Power Clean + Push Jerk 225/155

Scale as needed.

3) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement. Not for time, focus on smooth and steady walk.

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

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