*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 – 10:00 – 10 minute EMOTM:

Odd – 5 Bench Press @ 60%

Even – 10 Dumbbell Overhead Tricep Curls

This is a de-load week for this program, hence the change in programming structure. We will ramp back into your sets of percentage work next week and build to a PR test at the end of the cycle. Keep your weights fixed today and don’t crush yourself.

1b) 10:00 – 20:00 – 10 minute EMOTM:

Odd – 5 Deadlifts @ 60%

Even – 5 High Box Jumps

This is a de-load week for this program, hence the change in programming structure. We will ramp back into your sets of percentage work next week and build to a PR test at the end of the cycle. Keep your weights fixed today and don’t crush yourself. For the Box Jumps step down and reset between each rep.

2) 10 minute AMRAP:

20 Wall Ball 14/8

15 Knees-up

10 Ball Slams 40/30

Extra Work:

3) Split Kneeling Single Arm Landmine Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side and then switch to the other. Work as heavy as deemed fit.

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