*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) 21 minute EMOTM:

1 – 25m/side Suitcase Farmer’s Carry

2 – 50m Dog Sled Push

3 – 50m D-Ball Bear Carry

Pick weights that you can maintain or build on through the course of the 7 cycles.

2) AQAP:

200m Run

40 Ring Rows

400m Run

60 Knee Push-ups

600m Run

80 Air Squats

Extra Work:

3) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

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

Arguably the one of, if not the most important piece of recovery and overall health…proper sleep!