5.28.18 Monday Memorial Day

May 28, 2018

 

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

 

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