Tuesday, 4-30-19
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
Back Squat Waves
Every 1:30 for 6 sets (9 min)
8 Reps @ 55%
4 Reps @ 75%
8 Reps @ 65%
4 Reps @ 80%
8 Reps @ 75%
4 Reps @ 85%
For Reps:
5 min AMRAP
5 s2oh 135/95
5 Box Jumps 24″/20″
rest 2 min
5min AMRAP
7 Burpee to target
7 STRICT Pull up
rest 2 min
5min AMRAP
9 Russian Swing 53/35
9 KB SDHP 53/35
Extra Credit –
3 Sets, resting 2:00 between:
16 KB Front Rack Reverse Lunges
8 Strict Toes to Bar
16 Barbell Good Mornings
8 Strict Toes to Bar