Enjoy your Memorial Day weekend. The gym will be closed on Monday. In order to honor our service members and heroes we will do “Murph” on Tuesday. Even in this special WOD there are scales! Don’t freak out because it is too long. You can choose to do “1/4 Murph”, which is a normal sized workout. You can do “1/2 Murph”, which is a longer workout, but not out of line with any longer WOD. Or you can choose to try a full “Murph”. This should be about an hour long, so be prepared. Hopefully the weather will hold and we won’t have to substitute Rowing, or Run in the rain.

We will do only one strength WOD this week because it is a shorter week and we have some longer WODs scheduled. One of our longer WODs this week is Lydia’s birthday WOD. Don’t forget to let me know if you want to pick out a WOD that honors your special day.

MONDAY 5-28-18

TUESDAY 5-29-18
For time:
Run 1 mile
100 Pull-ups*
200 Push-ups
300 Squats
Run 1 mile
*the 100, 200 and 300 reps can be done in any order

Strength WOD: Deadlift
3 Rounds for time:
1 minute Sumo Deadlift High Pull (95,65)
1 minute GHD Sit-ups
1 minute Push Press (95,65)
1 minute GHD Sit-ups
1 minute Rest

THURSDAY 5-31-18
3 Rounds for time:
400 meter Run
21 KB Swings (53,35)
12 Pull-ups

FRIDAY 6-1-18
"Lydia's B-Day WOD" (5-25-93)
AMRAP in 25:00
5 Cleans (BW)
5 Right arm DB Overhead Squats (50,35)
5 Left arm DB Overhead Squats
5 Plyo Push-ups
500 meter Run*
* Run around our building and back inside=500 meters

Open Gym from 8 to 10am


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