*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1a) 7minute AMRAP:

20 Wall Balls 20/14

30 Abmat Sit-ups

Rest 3 minutes

1b) 7 minute AMRAP:

20 Kettlebell Swings 53/35

40 Double-unders

Rest 3 minutes

1c) 7 minute AMRAP:

Kettlebell Goblet Box Step-Overs 53/35

Extra Work:

2) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

3) Good Morning: 4 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

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