Memorial Day
7:45am, 9:00am & 10:15am classes only today – You must pre-register. Come back or stay for the cookout: starting around 10:30.
• Please utilize ZenPlanner to sign up for face-to-face class times.
• Face coverings are only required for those who have not been vaccinated or do not have natural immunity.
• Continue to sanitize hands upon entry.
• Please be sure to bring your own water.
WOD Review: 5-7 min
Keep stretching during review
WOD Prep
Done together
2 loop jog
2 cycles of push-up > down dog > Spiderman/leg
thumb down lat str
5 hanging shrugs
5 kipping swings
5 grinding air squats
-4 min prep-
WOD
“Murph”: For Time: (60 min time cap)
1 Mile Run (1600m)
100 Pull-ups
200 Push-ups
300 Air squats
1 Mile Run
RX: Vest 20 / 14
Partition as needed
***Most Common Break-Up Strategies****
**20 Rounds: 5 Push-Ups, 5 Pull-Ups, 5 Push-Ups, 15 Air Squats
20 Rounds: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
Other Break-up Options:
10 Rounds: 10 Pull-Ups, 20 Push-Ups, 30 Air Squats
10 Rounds: 5 Pull-Ups, 10 Push-Ups, 5 Pull-Ups, 10 Push-Ups, 30 Air Squats
25 Rounds: 4 Pull-Ups, 8 Push-Ups, 12 Air Squats
25 Rounds: 4 Push-Ups, 4 Pull-Ups, 4 Push-Ups, 12 Air Squats
25 Rounds: 2 Pull-Ups, 4 Push-Ups, 2 Pull-Ups, 4 Push-Ups, 12 Air Squats
Modifications
Partner up / Reduce Distance or (2,000M Row / 4,000M Bike)
Pull-ups/push-ups/air squats (reduce reps, modify movement (bands/ring rows))
