Monday 5/16/16


Just two weeks until Memorial Day and MURPH 2016! Join us as we honor our fallen heroes with this commemorative WOD and post-workout festivities. Respond to the Facebook invite if you haven’t already!


20 minutes max to superset Back Squats & Pull-Ups

Back Squat (3×5 @ 75%)

Warm-up 2-3 sets before starting working sets. All working sets at SAME WEIGHT. If you don’t have a 1RM %, add 5-10 lbs from last week.

Strict Pull-Ups (3 x 3-5 reps)

Scale UP: weighted; Scale DOWN: use least amount of assistance necessary to complete 3-5 reps — partner assisted or foot on box


Coach Amy’s Belated Birthday Benchmark — happy birthday Amy!

Burpee Box-Over AMRAP

This benchmark is for MAX reps, MAX effort! More details in Wodify.

AMRAP 5 minutes:
Burpee Box-Overs (24/20)

Cash-Out / Cool Down

A) Calf Stretch with toes on wall or plate, 1 min/side
B) Pigeon Pose, 1 min/side

Categories: WOD

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