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
Box Squats (25) 2 warm up sets -then- 1 sets of 5 reps at 65% 1 sets of 4 reps at 70% 3 sets of 3 reps at 75% or 5-10lb heavier than last...
20min AMRAP 10/8cal Bike 8 DB Front Squats (50/35) 16 Box Jump Overs (24/20) 8 Shuttle Runs 8each side DB Push Jerk (50/35) 10min...
Deadlifts (20) 1 set of 8 reps at 50% 1 set of 6 reps at 60% -then- 3 sets of 5 reps. Every rep w/ a reset at the bottom. All sets at 65%...
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