*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 5:00 x 8 sets:

400m Run

9 Burpees

12 Knees-up

15 Dumbbell Shoulder-to-Overhead 25/15

Scale as needed so you get at least 60 seconds of rest.

Extra Work:

2) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on positioning and activation, not speed.

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