*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) Strict Press: 3 sets of 5 @ 70%

Rest 2-3 minutes between sets.

2) Bench Press: 3 sets of 5 @ 70%

Rest 2-3 minutes between sets.

3) Every 8:00 x 5 sets:

20/15 Calories Rowed

20 Toes-to-bar

20 D-Ball Over the Shoulder 100/70

20 Dumbbell Shoulder-to-Overhead 50/35

20 Box Jump Overs 24/20

You should have good chunks of rest on each of these intervals. Rotate the order of movements each round.

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