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Thursday 05.24.2018

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ANNOUNCEMENTS:
– 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.

– Our June on-ramp class begins Tuesday June 5th at 6pm. Spread the word!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
5 x Power Snatch Balance
III. Mobility

Impact/Focus: Ring Dips Training
Complete one of the following training options for Ring Dips every :30 for 10 rounds. Rest :30 between efforts.

I. Max Reps x Strict Ring Dips
II. Max Reps x Scaled Ring/Static Dips

Post reps completed to comments.

“Rabbit Hole”
Complete as many rounds/reps as possible in 6:00 of
5 x Power Snatch (135/95)
7 x Pull-ups
10 x Wallball (20/14)

Rest 2:00

Complete as many rounds/reps as possible in 6:00 of
5 x Power Snatch (135/95)
7 x Pull-ups
10 x Wallball (20/14)

Post rounds/reps completed to comments.

Katelyn

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