Gymnastics Open Muscle Up (Bar or Ring) Work for 12 min Rx: EMOM 1-3 MU S1: Work on getting 1st MU S2: Work on Chest to Bar, Kipping, Negative Pull-ups S1: Work on Pull-ups, Kipping 17min AMRAP -400m RUN -20 Push Press (115/75#) -20 GHD Sit-ups (S1: Ab Mat Sit-ups) Mobility -Runner’s Lunge (Elbow to
Weightlifting Find 1RM Front Squat in 12min 5RFT: -10 Power Cleans (135/95#) -20 Wall Balls (20/14#) -30 Double Unders **18min Time Cap Mobility -Frog Pose -Foam Roll Lats, Back, and Quads Core Cashout 3 Sets: -10 V-ups -20 sec Hollow Rock Hold -30 sec Plank Team Sacrifice at Runs across Georgia!!
Hero Week 2017 Mermorial Day Weekend Hours Friday 530,630,830,930,Noon Saturday Closed Sunday Closed Monday 7am WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was
KP For Time 1000 meter Row 30 Toes to Bar 30 Thrusters 95/65 1000 meter Run British Hero WOD: Dedicated to Cpl Jamie Kirkpatrick (32) 101 Engineer Regiment who was shot in Afghanistan on 27/06/2010. Also dedicated to Stephen Gilbert, Csgt Martyn Horton, Lcpl David Ramsden, Douglas Halliday, Alex Isaac, Sgt Steven Darbyshire
Kaiser “WAR DOG” For Time 400m Run 25 Kettlebell Swings (55/35 lbs) 200m Farmers Walk 55/35 35/25 200m Waiters Walk 35/25 25 Box Jumps (24/20 in) 100m Sprint 100m Walking Lunge 100m Sprint 100m Walking Lunge 5 Burpees 400m Run w/ Medicine Ball (20/14 lbs) For the farmers walk carry one kettlebell and one dumbbell.
