Memorial Day ‘Murph’
*** 8:00 & 9:00AM *** Warmup 2 Rds: 10 pvc pass throughs 10 pvc push jerks :30 sec bar hang...
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*** 8:00 & 9:00AM *** Warmup 2 Rds: 10 pvc pass throughs 10 pvc push jerks :30 sec bar hang...
**** Announcement – Memorial Day Monday **** 8:00 and 9:00am Murph start times Skill Time Pick a movement and work...
Metcon “Boat Race” 3 RFT: Row 500 M Run 400 M Rest 3 Min between Rounds Each round is an...
**** Announcement – Memorial Day Monday **** 8:00 and 9:00am Murph start times Strength Bench Press 8-8-8-8-8 Back Squat 2-2-2-2-2...
Warmup & Skill Work Warmup -then- Squat Clean position skill work(coach led) Metcon Linchpin Test 9 5 RFT: 50 Ft....
Warmup Movement Prep/Activation 3 min Row (:30 easy,…
Warmup Movement Prep/Activation 2 sets: 10 Banded Pull…