Friday 05.25.2018

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– Memorial Day “Murph” will be held Monday May 28th at 10:00am. We will be running ONE heat starting at 10:30am. Please plan to arrive at 10:00am for warm up.

– Our June on-ramp class begins Tuesday June 5th at 6pm. Spread the word!

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
:15 x Handstand Hold
10 x KB Romanian Deadlift
10 x Abmat Sit-ups
III. Mobility

Impact/Focus: Deadlift (Week 7)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 3-3-3-3-3-3 (+5-10lbs from last week)

Notes: The initial % are based off of the 5RM that was established on 04.13.2018.

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Complete 4 rounds for time of
9 x Handstand Push-ups
15 x Box Jumps (24/20)
21 x Abmat Sit-ups

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