MURPH, BBQ & GAMES NEXT MONDAY THE 30TH.
KIDS MURPH LED BY A COACH, 1/2 MURPH OR RELAY MURPH FREE FOR FRIENDS/FAMILY!!
HEAT SIGN UP SHEET IS UP AT THE GYM. 1st heat at 10am
No other classes on Monday the 30th
16min ALT EMOM:
- 7 Ring or Bar Kips
- 5 Singles Pull to Hip
-:20 Hollow Hold + :20 Hollow Arch
-1min Rest
14min AMRAP
12/8 Ring Dips (Push-Ups)
400m Run
20 Jump Squat
3rds 250m Row 8 Chest to Bar Pull-Ups 12 Box Jump Overs (24/20) 1min Rest directly into... 3rds 14/10cal Bike 4 Bar Muscle Ups (Burpee Pull-Ups) 15 Box Jumps (24/20) 1min Rest
1 REP MAX BACK SQUAT WEDNESDAY Every 2min x 6 sets: 2 Hi Hang Snatch + 2 Overhead Squats 14min AMRAP 30 Double Unders 20 Wall Balls (20/14) 30 Double Unders 8 Each Side DB Hang Clean & Jerk (70/50)
3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)
