5/7/18

Caption this!

UPCOMING EVENTS
May 20th – Smiles for Miles 5k (sign up)
May 28th – Memorial Day Murph (both locations heats at 8 and 9:30am )

1. WOD (25:00 – 45:00)
4 Rounds for time of:
200m Run
15m Double dumbbell or kettlebell overhead walking lunge (55lbs/35lbs dumbbell or 53lbs/35lbs kettlebell per hand)
10 Toes to bar
5 Bar muscle ups

L3 – 55/35, T2B, BMU
L2 – 35/25, Knee-Ups, Pull-Ups
L1 – 25/15(side-hold), Sit-ups, Push-Ups

2. ACCESSORY WORK (50:00 – 60:00)
50 Seated bar row to chest
50 Band face pulls
1:00/1:00 Lat roll

COACH AND ATHLETE NOTES:
This workout is difficult, and you need to avoid sprinting through it. Take you time on the technique, as most athletes will need to scale today. Pick loads and reps that let you go unbroken on the first 2 rounds.