*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:

1) Every 5:00 x 8 sets:

400m Run

9 Burpees

12 Toes-to-bar

15 Dumbbell Shoulder-to-Overhead 50/35

Scale as needed so you get at least 60 seconds of rest.

Extra Work:

2) Dumbbell Overhead Tricep Curl: 4 sets of 15

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

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on positioning and activation, not speed.

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