🔷 Murph is next Monday on Memorial Day! There are 2 heats: 8am & 9am so get signing in to have a spot.
🔷 Keep getting in those pull up reps so we can finish out this month’s challenge!
Starting the week with Shoulder Press strength then a moderate length MetCon of Russian Kettlebell Swings, Push Ups, and 400m Runs.
We’ll use our skill time to practice the barbell with a Snatch or a complex. There’s a quick chipper MetCon of Cal Rowing, Overhead Squats, and Power Snatches.
Quicker skill MetCon today practicing the Pull Up, Toes-to-Bar, and Double Unders. Post-WOD accessory work has Single-Leg KB Deadlifts and 1/2 Kneeling DB Presses for health work.
Bench Press for strength time followed by a triplet of Box Jumps, Dumbbell Sumo Deadlifts, and Burpees. A simple one to go steady and break up the week.
Hitting Front Squat triples for strength time followed by 200m Runs and a descending ladder of Thrusters.
Goal today should be moving but being fresh for Murph on Monday so we have interval work with Cal Rows, AbMat Situps, and Hang Power Cleans.