5.28.18 Monday Memorial Day

Hope everyone is having a great holiday weekend. Don't forget to spend time with family, loved ones, and honor all of those who have served and continue to serve.

*Reminder Class times for Memorial Day "Murph" workout are:

6:30am

8:00am

9:30am

All are welcome!

Mob: Softball Feet/Calfx2m + Ankle Walks x50y ea (Memorial Day Plans?)

General Warmup:

Dynamic W/U

Specific W/U: 2 rounds

Bar Kips x5

Counterbalance Squat x10

Pushup w Tap x4e

Jog w MB x100y

WOD: For Time “Murph” (60m CAP)

1mile Run

5 rounds of:

20 Pullups

40 Pushups

60 Air Squats

1mile Run

Post Stretch: Hold each for 60s Piriformis on Box or Ground/Twisted Cross/Seated Straddle