05.08.2017

ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squats.

Front Squat 3-3-3-3 (85% 1RM)

Notes: Complete the following workload percentage based off your current 1RM established on 04.17.2017.

Post loads to comments.

“Derringer”
Complete as many rounds/reps as possible in 4:00 of
6 x Toes-2-Bar
12 x Wallball (20/14)
24 x Double unders

Rest 1 minute. Repeat for a total of 4 cycles.

Post total rounds/reps completed to comments.