* 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) 4 rounds AQAP:

400m Run

30 Kettlebell Swings 53/35

20 Shoulder-to-Overhead 95/65

Extra Work:

2) GHD Sit-ups: 3 sets of 15-20 reps

Rest 90-120 seconds between sets.

3) Bar Muscle-ups: 10 minutes Practice

Work on any facet of a Bar Muscle-up.

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

Post Results/Thoughts To Comments