* Regional Shirts will be in on the 19th for pick-up. We will begin billing them on the 15th to your accounts.

** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph

WOD:

1) 2 Deadlifts + 5-10 Ring Rows: Every 2:00 for 10 sets

Warm-up as needed. Start around 70% of your 1RM Deadlift and Build as heavy as deemed fit. Ring Rows should not be done to failure or even to where they are a big struggle focus on smooth, slow, and controlled reps. To make them most difficult put your feet up on a box.

2) 6 minute AMRAP:

9 Burpees

18 Kettlebell Swings 35/26

Extra Work:

3) Hip Thrusts: 4 sets of 15

Rest 90-120 seconds betweens sets. Heavy as possible.

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

Post Results/Thoughts To Comments

Watch the full piece HERE