*Kafina will be on-site Monday the 27th for Murph for some free samples. Come try out a great, all natural pre-workout before you hit Murph.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

***Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

WOD:

1a) 0:00 – 7:00 – 7 minute EMOTM:

5 Stink Bug Scap Push-ups or 5 Handstand Scap Push-ups +

5 PVC or Band Pass Through

5-10 Band Pull-Aparts

Pick reps/movements that you can maintain for all 7 sets.

1b) 7:00 – 14:00 – 7 minute AMRAP:

50 Stink Bugs or 50 Strict Handstand Push-ups

Max Heavy Rope Single-unders or Double-unders in remaining time

Scale as needed. Pick an appropriate movement, this should be a grind, you shouldn’t be on the jump rope for 5 minutes.

1c) 16:00 – 28:00 – Every 2:00 x 6 sets:

3/side Dumbbell Push Press +

10 Slider Pike-ups +

5-10 Strict Knees-up or Toes-to-bar

Pick efforts you can maintain. Feel free to build on the Push Press as needed, build to something heavy.

1d) 28:00 – Every 3:00 x 4 sets:

600m Run OR

750/675m Row/Ski OR

1500/1350m C2 Bike OR

1800/1650m Assault Bike

Extra Work:

2) Dumbbell Overhead Tricep Curl: 3 sets of 20

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

3) Banded Upright Rows: 100 Reps

Focus on quality of movement, not speed.

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