*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) Every 3:00 x 7 sets:

3 Sumo Deadlifts +

25-50ft Shuttle Run +

10 Ball Slams 40/30

Warm-up as needed. Reference last week for loading for the Sumo Deadlift. The Shuttle Run should be run from start to 25ft, and back, and then start to 50ft and back.

2) 9 minute AMRAP:

21-15-9 Front Squats 65/45

21-15-9 Ring Rows

21-15-9 Box Jump Overs 24/20

Extra Work:

3) Wide Grip Lat Pull Down: 5 sets of 8

Rest 90-120 seconds between sets. Go heavy, use a little body momentum to overload the movement pattern.

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