WOD

Pre WOD Back squat 5-5-4-3-2 Workout of the Day Every minute on the minute for 10:00 12 kettlebell swings (24kg/16kg) 12 air squats
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Pre WOD Every minute on the minute for 12:00 MIN 1 – :45 Alt. Hammer Curls MIN 2 – :45 DB Floor Press MIN 3 – :45 Hollow Body Flutter Kicks Workout of the Day 4 rounds for time 400 meter run 20 burpees 10 pullups
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Hey everyone, we will be postponing our traditional Memorial Day Murph WOD this year. Due to our current limitations on capacity and distancing requirements it’s just not realistic to try and pull it off at this time. A big part of the fun of this workout is doing it all together and taking the time to grill some food and socialize together afterwards with friends and those regularly attending different class times who you don’t get to see at the gym often. “Murph” is NOT cancelled, just put on hold to a date to be determined later this summer. We will be closed on Monday, back to regularly scheduled classes on Tuesday 5/26. Have a great holiday weekend everyone!!
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Workout of the Day “Fight Gone Bad” 3 rounds as many reps/cals as possible   1:00 Wall Ball shots 20/14 lbs 1:00 Sumo Deadlift High Pull, 75/55 lbs 1:00 Box Jump, 20 in 1:00 Push Press, 75/55 lbs 1:00 Row for calories 1:00 rest Rotate immediately to the next station after every 1 min.
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Pre WOD Hang power snatch 5 X 3 Workout of the Day For time 6-8-10-12-10-8-6 Toes to bar Alternating DB snatch (#45/#30) *10/8 calorie bike after each round  
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