May 7, 2019

GROUP WARMUP
2 sets -
100 meter run
5 Pull-ups
5 Push-ups
5 Air squats

MURPH PREP
For time of:
1600 meter run
50 Pull-ups
75 Push-ups
100 Air squats

ALTERNATE MURPH PREP
For time of:
1000 meter run/row
30 ring/ bar rows
40 push-ups to box
50 air squats

MIDLINE
3 sets -
McGill Big 3
5 each leg : 05 curl up www.youtube.com/watch?v=lsWQ0XpiNkE
:20 side plank R/L
10 Alternating bird dogs

CharityWOD heats are being worked on and will be posted on Thursday. In the meantime, please review the team list via the PDF below and make sure your division is correct. Contact me if it is not.

CharityWOD 2019 RosterDownload

If you still don't have all of your information in, please send it immediately.

Also, no regular classes on Saturday, CharityWOD only. Please come out and support us! If you aren't competing and still want to donate, please make checks out to Sunday Strong. Thanks!

New shipment of Victory Grips has arrived!!