WOD for Monday May 16th:

Memorial Day Murph

Monday May 30th

Heats run every 20 Minutes starting at 10am.

This event is Free but please register so we can ensure everyone who is interested can participate.

Please register for your heat time HERE

5 Sets
5 Close Grip Bench Press
15 Hollow Rocks
5 Sets
3 Weighted Dips
:30 Hollow Hold
20 Minute AMRAP Alternating with Partner
6 KB Front Rack Lunges left
6 KB Front Rack Lunges right
12 Lateral Hops
12 Sit Ups
20 Minute Clock
4 person teams
Sled Push for Distance
5 sets each x 1:00


Good Reading for the Week

Recovery Balance Sheet


Thought of the Day:

“I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.” –Nelson Mandela

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