5-4-18

5-4-18

JOIN US SATURDAY AT 9AM FOR OUR “MUSCLES AND MARGARITAS” WOD!!!

-We will have a Partner Wod, Margaritas, Micheladas, and Tacos!!!


WARM-UP

10Min Class Game of Choice OR Dynamic Warm-Up


WOD

4Min Amrap

2Min Rest

7Min Amrap

3Min Rest

For Time

__________________________

-Run 200M

-5 Dead Legged Rope Climbs

-20 Kb Sumo Deadlift Hi Pulls  (53/35) (+70/53)

-30 Russian Wall Ball Twists (20/14) (+30/20)

-20 Kb Swings

-30 Wall Ball Sit Ups

-20 Box Jumps (24/20″) (+30/24)

-20/15 Cal Assault Bike


MURPH PREP BONUS WORK

6Min EMOM

-30sec Supinated Grip Ring Hold (low and tough-hold in the upright position)

-30sec Rest

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