Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Complete 5 rounds for time of 5 thrusters (155/105#), 10 toes to bar, 15 burpees
- Rack Pull 3×1 (HEAVY, +3″) then 50 yd handstand walk NFT
- Complete 1 set every 30 seconds for a total of 10 minutes: 6 hang power cleans (185/115#), 6 box jumps (30/24″), 6 strict towel pull ups, 5-10-5 yd shuttle run
- “Murph” run 1 mile, 100 pull ups, 200 push ups, 300 squats, run 1 mile. Wear a weight vest or body armor.
- 200m sled drag (30%SDC) then banded box squat 10×2 (60/30)
- Complete for time 1000m row, 25 overhead squats (135/95#), 5 rope climbs
Community Notes: Happy Birthday Jess S!!
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Happy Birthday Jess!!
Anyone interested in Murph? I was travelling and want to do this work out. I will be in between 5 and 5:30.
If not, bench club, then 1000 double unders. And 1 or 2 airsquats.
Happy Happy Birthday !! Have a spectacular day!!
Happy birthday!!
Happy Birthday Jess!
Happy Birthday Jess
Happy Birthday Jess!
Happy Birthday Jess!!!
JESS! Happy Birthday!!!!
HBD Jess!!
Row/OHS/Rope Climb WOD
Kelly K 4:32, 12;27
Murray 3:17, 13:36
Jimbo 3:53, 13:20