Great group to celebrate “Murph Day” with!
Join us this Saturday, 01 July, at 0900 for FREE!
No fitness experience needed!
Conditioning:
In a 3:00 window, complete the following:
5 Strict pull-ups
25 Double-unders
50-ft Walking lunges
Max reps Devil presses (2x 50/35) in remaining time
3 Rounds for score, rest 1:00 between rounds
Core work:
0:30 Hollow hold into 10 hollow rocks
25 Abmat butterfly sit-ups
0:30 Arch hold in 10 arch rocks
1:00 Rest
2 Rounds for quality
Post results and experiences to comments
20 10#
Must work on core. Hollow holds really struggled.
32 Rx
Didn’t move with much intensity today but it felt good to move despite being pretty dang sore! 🙂
42
15#
Mod plu’s blue/red band
26 rx
Just got back from family road trip, and it felt like it.
SWOD:
Did some strength work first:
Back Squats (1 tempo (3-2-up) into 5 normal)
@ 165, 195, 225, 235,245
CWOD:
39 Rx
DP’s were rough!
28 w/ 10#
Banded PU 1 blue 1 Pink
Singles
31reps @ 30#
Legs felt like lead
32rx
DU’s were limiting factor, 2nd round only one UB