Hero WOD “Murphy” is this Saturday. We will be starting at 8 am. Breakfast is served at the completion of the event. This is always a great day. We hope everyone can take part. If you want to bring someone along we can scale the workout for them.
Warm-up: Row 1000m, followed by 2 rounds of 15 KB Swings, 10 Goblet Squats and 15 Step-ups. Dynamic Stretch
Strength: Front Squat
3 Reps EMOM for 6 min.
2 Reps EMOM for 6 min.
followed by 3 heavy singles
Icing: Mobility, foam roll