Tuesday 05.22.2018

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– Memorial Day “Murph” will be held Monday May 28th at 10:00am. We will be running ONE heat starting at 10:30am. Please plan to arrive at 10:00am for warm up.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups
10 x KB Swings
10 x Abmat Sit-ups
III. Mobility

Impact/Focus: Pull-up Training
Complete one of the following training options for Pull-ups every :30 for 10 rounds. Rest :30 between efforts.

I. Max Reps x Deadhang Pull-ups
II. Max Reps x Scaled Pull-ups

Post reps completed to comments.

“Thirty Redux”
Complete for time
30 x Box Jumps (24/20)
30 x Toes-2-Bar
30 x KB Swings (24/16)
30 x Walking Lunges (15L/15R)
30 x Knees-2-Elbows
30 x Push-ups
30 x GHD Sit-ups
30 x Wallball (20/14)
30 x Burpees
30 x Double unders

Post times to comments.


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