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Saturday May 21 2016

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NEWS:

*”Murph” Saturday, June 18th. Heats will begin as early as 8:30am!

*The gym will be closed on Memorial Day: Monday, May 30th.

WARM-UP:

WOD:

3 min. AMRAP

Row 500m / 400m

Max Wall Ball Shots in remaining time

Rest 1 min.

3 min. AMRAP

30 Kettlebell Swings #70/53

Max Rope Climbs in remaining time.

Rest 1 min.

3 min. AMRAP

Row 500m / 400m

Max Wall Ball Shots in remaining time

Rest 1 min.

3 min. AMRAP

30 Kettlebell Swings #70/53

Max Rope Climbs in remaining time.

FORMAT:

*Go heavier on KB than you normally would. Swings are Overhead. 

*Break class into 1/2. Half begin w/ ROW/WBS AMRAP and Half begin w/ KB/Rope Climb AMRAP. 

SCALING:

*Scale for rope climb is rope pulls

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