Thursday, May 22 2025

Team WOD #1 (10 min cap)

2000m Row or 5k Bike For Time

(Rules =P1 / P2 must switch every 250m for Row and 0.5k for Bike)

Rest 5min from time cap

WOD #2

For Time: (20min cap)

30 Alternating Deadlifts

30 Alternating Over the Bar Burpees

20 Synchronized Hang Cleans

20 Synchronized Toes to Bar

10 Alternating Front Squats

10Alternating Over the Bar Burpees

5 Synchronized Shoulder to Overhead

5 Synchronized Toes to Bar

Barbell Weights = 135/95lbs RX+155/105 MRX 95/65lbs

Core Development

-2×10 V-Ups

-2×10 Dip Bar/Ring Hold Leg Lifts

-2×10 Evil Wheels

-2×10 WallBall Leg Lifts Over Kettlebell

-2×10 Dumbbell/Kettlebell Rows (one arm, 9 each)

-2×10 Bar Hang Leg Lifts

“MURPH”

Saturday, May 24: 9am

All other classes cancelled; we will not have childcare

We will be closed Sunday 5/25 and Monday 5/26 in observance of Memorial Day.