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
"QUARTERFINAL WORKOUT #1" 4 rounds for max reps of: 1 minute of snatches 1 minute of rowing for calories 1 minute of dumbbell box step-ups 1 minute of rest ♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbb
10min Partner WOD P1: Bike for cals P2: 1rd 10 Push Press (115/75) 8 Bar Facing Burpee Over Bar 3rds NFT 14 Alt. Dbl KB Front Rack Lunges 14 Bicep Curls 14 Lateral Raise
5min AMRAP 15 Pull-Ups 15 Deadlifts (185/125) -3min Rest- 5min AMRAP 10 Chest to Bar Pull-Ups 10 Deadlifts (225/155) -3min Rest 5min AMRAP 5 Bar Muscle Ups 5 Deadlifts (275/185) Mobility Finisher
