Wednesday, May 4th
-Sign up for Murph on the cork board in the gym. Double check to make sure your name is marked off if you plan on attending memorial day's WOD & BBQ event! Deadline for guaranteed event t-shirt is this Sunday
- This coming Sunday we will be closed in the morning for Mother's Day. We will still be having Olympic weightlifting class at 4:30PM and Open Gym at 6PM-8PM.
Warm up / Mobility
Strength - Paused Front Squat (Work to a heavy triple)
*3 second pause at bottom.
*focus on elbows up, if your elbows are dropping while standing up the squat, reduce weight.
*Focus on technique, not a 3 rep max.
MetCon WOD; 14 Minute AMRAP
6 Burpee Box Jumps 24/20
12 KB Swings 70/55
6 Toes To Bar