ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Run 200m
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility
Impact/Focus: Clean Doubles x :75 seconds
Warm up as needed (3 sets x 5 reps) before completing the following workload for Cleans (Full).
Every :75 for 7 rounds execute 2 x Full Cleans.
Post scores to comments.
“Pushing Pull”
Complete as many rounds and reps as possible in 10:00 of
Row 20kcal
10 x Burpees
Post scores to comments.
ROMWOD: “Hinge”
Clean Doubles: 80#
Hinge: 3rds + 15cal
Or, you know, Pushing Pull for the metcon.
It’s been a long week already ?
Clean Doubles: 80#
Hinge: 3rds + 15cal
Clean Doubles: 190
“Pushing Pull”: 4+23 Rx (over-rower burpees).
First row: 1:01. Last row: 0:57.
Clean Doubles: 145#
“Pushing Pull”: 3 + 22 Rx’d