May 24, 2019

Reminder: Make sure to sign up for Murph this coming Monday. Heats will go every 30min beginning at 9am. Make sure to arrive 15min prior to your heat or we will ask you to move to the following heat. See a coach with any questions.

Warm Up:
3rds
1:10 Deadbugs
8 Australian Pullups
8 DB RDLs (Heavy)
50m DB Carry
Deadlifts

Strength: Deadlift
Level 1: 3RM
Level 2: 1RM

Choose Your Own Adventure:

Partner WOD:
10min AMRAP
50m Heavy Object Carry (AHAP)
100m Sprint

Flex Sesh:
4rds
4 Manual Resistance Hammy Curls
8 DB Pullovers
8/8 Hammer Curls