PLEASE NOTE

Saturday:

8am and 10am Team Wod Only

*No Open gym.

Sunday:

Closed Due to West Regional

*Drive down to the Del Mar Arena and Cheer!!!

Monday:

8am and 10am Memorial Day Murph

WARM UP:
400 M. Row or Run
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
SKILL:
Tabata Ring Swing 
(8 Rounds 20 Sec. On / 10 Sec. Off)
*Work on Length and active shoulders.
LIFT:
Back Squat
4 @ 65%
4 @ 70%
2 x 4 @ 7%
4 @ 80%
WOD:
“DARKSEID”
For Time:
40 Cal. Row
30 DB Box Step Overs (50/35) (45/30)
20 Cal. Assault Bike 
10 Ring MU
600 M. Run
10 Bar MU
20 Cal. Bike
30 DB Box Step Overs
40 Cal. Row
FIT
SKILL:
3 Rounds
10 Weighted Ring Rows
10 Weighted Push Ups
10 Weighted Sit Ups w/ DB Across Chest
LIFT:
Back Squat
5 x 5 @ 65%
WOD:
For Time:
40/30 Cal. Row
30 Box Jump Overs (24/20)
20/15 Cal. Assault Bike 
10 Pull Ups
600 M. Run
10 Pull Ups
20/15 Cal. Bike
30 Box Jump Overs
40/30 Cal. Row
*Sub. 15 Jumping Pull Ups Accordingly.
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