* Regional Shirts will be in on the 19th for pick-up. We will begin billing them on the 15th to your accounts.

** Olympic Lifting Class will be cancelled Next Tuesday the 19th

*** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph

WOD:

1) Overhead Squat: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Goal is heavier than last cycle.

2) Snatch Push Press: 3 sets of 3

Rest 90-120 seconds between sets. Goal should be heavier than last cycle.

3) AQAP:

10-9-8-7-6-5-4-3-2-1 Power Snatch 65/45

20-18-16-14-12-10-8-6-4-2 Wall Balls 20/14

Extra Work:

4) Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

5) Single Arm Dumbbell Row: 4 sets of 15/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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

Post Results/Thoughts To Comments