REMINDER: Due to the West Regional we will have limited hours this weekend.
Saturday: 8am and 10am only. No Open Gym!
Sunday: Closed!
Monday: “MURPH” 8am and 10am Only
WARM UP:
400 M. Run or Row
10 Walking High Knee holds
10 Walking Flamingo’s
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility

WIN & FIT:

SKILL / LIFT:
Warm up WOD Movements
WOD: (Teams of 2)
Part A: (Together)
For Time:
120 Cal Row
30 Power Cleans (185/125) (155/105)
100 Wall Balls (20/14) (16/10)
30 S2O (155/105) (115/75)
80 T2B
30 Power Snatches (135/95) (95/65)
Immediately into:
Part B: (Partner A completes 1 round, then Partner B completes one round)
3 Rounds (Each)
12 Thrusters (95/65) (75/55)
4 Ring Muscle Ups
*Sub Burpee Pull-ups
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