Monday, 4-29-19
Wod and wine Friday 5 and 6pm classes. Bring a friend.
Sign up for Murph.
Friday will be your last day to order from fancloth. www.fancloth.com/c/474809
Deadlift waves
E2MOM for 12 min
Set 1 – 4 Reps @ 60%
Set 2 – 2 Reps 75%
Set 3 – 4 Reps @ 70%
Set 4 – 2 Reps @80%
Set 5 – 4 Reps @77.5%
Set 6 – 2 Reps @85%
“Diane”
21-15-9
Deadlifts 225/155
HSPU 2:1
..right into..
“Annie”
50-40-30-20-10
D/U 3:1
Sit-Up
*14 min Cap*
Extra Credit –
3 Sets:
:20s GHD Static Hold (belly up)
:20s GHD Static hold (belly down)
21 GHD Sit-Ups
21 Pausing Hip Extensions (1s at top)