MONDAY

THIS COMING SATURDAY IS OUR MEMORIAL DAY MURPH CELEBRATION WOD! WE WILL OPEN AT 9AM AND RUN IT OPEN GYM STYLE. ONCE WE GET A GROUP OF PEOPLE READY WE WILL GET THEM STARTED. SO COME IN ANYTIME BETWEEN 9AM and 12PM AND WE WILL GET YOU STARTED.


STRENGTH
(E1:30 for 7 sets)
2 back squats @75%
*rep one will have a 3 sec pause half way down. Once you count to three finish the rep out.
*the second rep will be a regular rep, no pauses

WOD
(AMRAP 15min:)
15 Toes to bar
50ft goblet squat hold walking lunge @50/35#
15 KB swings @50/35#

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