Wednesday 5-30-2018

Warm Up 2 rounds 10 good mornings 5 lateral band walks Strength Deadlift 5-5-5-5-5 Metcon “Dianne meets Elizabeth” 21-15-9 Power Cleans (135#/95#) HSPU 5 Ring dips before and after each round...

Monday 5-28-2018

*Heats start tomorrow at 10am* Metcon “Murph” 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run *wear a vest or body armor* Food and drinks to follow!