Please watch and be moved. Then be there Saturday morning.
I hope everyone is looking forward to “MURPH” on Saturday. We will send the first group off at 8:00 am, followed by the second flight at 9:30 am. BBQ to follow so bring some meat to grill and some cold drink. Be sure to donate whatever you can to “Train to Transition”. You can do so by clicking here or we will have a donation box at the gym on Saturday. Our goal is to raise 2.5K for this worthy cause.
Warm-up, (15min): Jog the box 4 min or Run 800m. Dynamic Stretch
Strength, (15 min.): Back Squat
6/50 4/60 2/70 6/55 4/65 2/75 6/60 4/70 2/80
WOD: SAME SONG NEW DANCE
For Time:
21 Back Squat 155/125
21 Pull-ups
15 Squat Clean 135/105
15 C2B Pull-ups
9 Snatch 115/85
9 Muscle-up
Icing: Lizard 2 min. ES Saddle 2 min.
Motivational Quote of the Week, “Everything you ever wanted is on the other side of fear.” George Addair