*Reminder that today, Memorial Day we will be having only one class at 9 AM. We will have a normal schedule for the remainder of the week. This week will mark our Hero week, we will be doing a Hero workout everyday this week to remember those that have served our country.

WOD:

1) “Murph”- AQAP:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

Wear a weight vest if you have one. You may partition the Pull-ups, Push-ups, and Air Squats in any way you like…the typical breakdown is going to be 20 rounds of “Cindy.”

Extra Work:

2) L-Sit: Reverse Tabatta 8 x 10:20

Use paralettes.

3) Hip Extension: 3 x 30

Rest 90 seconds between sets.

For results post time to complete Met-con along with any scaling used. If you did Extra Work post thoughts, reps, etc.

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