5-17-17

5-17-17

THERE ARE 2 WEEKS LEFT ON OUR BODYFAT LOSS CHALLENGE, RE-TESTING WILL BE FRIDAY MAY 26TH,  THE DAY BEFORE WE DO MURPH….MAKE SURE IF YOU WANT TO REMAIN IN THE COMPETITION AND ELIGIBLE FOR THE PRIZE MONEY YOU HAVE TO WEIGH IN ON AT LEAST MAY 25TH/26TH-

NOBODY WILL BE ABLE TO WEIGH IN ON MAY 27TH!!!


THE SIGN UPS FOR MURPH HEATS ARE UP ON THE BOARD AT THE BOX UNDERNEATHT THE WODIFY TVS!SIGN UP ASAP FOR THE HEAT YOU WANT AT EITHER 915 OR 945AM ON THE 27TH!

WE WILL DO THE NATIONAL ANTHEM AND WOD OVERIEW AT 9 EXACTLY!


WARM-UP

Tabata- 20 on/10 off for 6mins

-Plank Walk Ups

-Squat Jumps

-Half Burpees

-Mountain Climbers


WOD

4 Rounds For Time:

-40 Cal Row

-30 American Kb Swings

-20 Toes To Bar

-10 DB Burpee Power Cleans

*4 min rest between rounds*

____________________

RX-(53/35 KB) (40/25)

RX+(70/53) (50/35)


BONUS WORK:

3 Sets

-15 Banded Good Mornings

-15 Reverse Snow Angels (add weight if able)

-60sec Hollow Hold

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