*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 – Every 1:00 x 7 sets: 1 Muscle Snatch

Start around 60% of your 1RM. Build as heavy as deemed fit.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 1 Power Snatch

Continue to build loading from the Muscle Snatch.

1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Snatch

Continue to build loading from the Power Snatch.

2) AQAP:

200m Run

40 Chest-to-bar Pull-ups

400m Run

60 Handstand Push-ups

600m Run

80 Alternating Pistol Squats

Scale as needed.

3) Seated Cable D-Handle Single Arm Cable Row: 4 sets of 12/side

Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on 1 side before switching to the other.

4) Supinated Bar Row Hold: Accumulate 2 minutes

Setup a position that allows you to hold for 30-40 seconds at your first go.

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

Arguably the one of, if not the most important piece of recovery and overall health…proper sleep!