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)
40 Single arm kettlebell thrusters (53lbs/35lbs) alternate arms every 10 reps.
30 No push-up burpees
L3 – 50/40, 53/35
L2 – 40/30, 35/25
L1 – 35/25, 25/15
2. GYMNASTICS SKILL, STABILITY, AND STRENGTH (50:00-60:00)
Rings set at approximate knee height
2x 0:10 High plank Hold (trying to turn rings out)
2x 0:10 Ring support hold
20 Strict ring dips (accumulated)
COACH AND ATHLETE NOTES:
Now THIS is a sprint. Everyone should push hard from the beginning. Pick a thruster weight that allows you to complete each set of 10 unbroken. Faster times today should be sub-5 and no one should take longer than 10.