May 14, 2019

13
May

May 14, 2019

GROUP WARMUP
2 sets – 
:30 ski 
:30 bike erg
5 Pull-ups 
5 Push-ups 

MURPH PREP 
Complete as many rounds as possible in 7:00 of:
5 Pull up
10 Push up
15 calories ski
Rest 1:00
Complete as many rounds as possible in 7:00 of:
5 Pull up
10 Push up
15 calories bike erg
*Heats of 7 every 8:00

ALTERNATE MURPH PREP
Complete as many rounds as possible in 8:00 of:
5 Ring or bar rows
10 Push up to a box
15 calories ski
Rest 3:00
Complete as many rounds as possible in 8:00 of:
5 Ring or bar rows 
10 Push up to a box
15 calories bike erg

MIDLINE
3 sets –
5 Ab wheel rollouts
7 Each way stir the pot 
10 Kettlebell dead bugs 
15 Abmat sit-ups 

CharityWOD Recap

We raised $4450 for Sunday Strong! What a fun day!

The winners of each division were:
Rx: Biggie Smalls (Mikaea and Joel)
Masters: We Gotta Go (Matt and Wendy)
Scaled: Out-laws (Amy and Greyson)

Thank you to all!