SUNDAY

I know this is a big graduation weekend, but try to get in and get your workout in. Memorial Day Murph is next weekend! Weather has not cooperated with us this month and it was really tough getting running wods in. I believe we will be grilling some kind of breakfast on Saturday after Murph. I’ll be putting a sign up sheet on the whiteboard for items needed.

Coach Mike V will will have you Shredders partnering up today with a follow the leader style wod. Looks awesome. The 7 am class is cancelled for the day. There’s still room in the 8. Feel free to come even if you don’t get to pre-register.

METCON:

200 meter run 

30 power snatches 75/55

200 meter run

30 box jumps 24”/20”

200 meter run

30 thrusters 75/55

200 meter run 

15 power snatches 75/55

200 meter run 

15 box jumps 24”/20”

200 meter run

15 thrusters 75/55

SHRED 

Part A

5 rounds 

8 Bench Press 135/75

8 DB Rows (per arm) 50/35

Directly into

5 Rounds 

12 Elevated Feet push-ups 

12 Ring Rows

Directly into

5 Rounds 

12 DB pullovers 50/35

25 Crunches 

Part B

Tabata Hollow Rock 

*We’ll be partnering up for Part A, follow the leader style