Friday 170526

8 Week Nutrition Challenge will begin on June 5th through July 30th. Watch for the sign up sheet. Informational Kick Off Meeting will be held on Thursday June 1st at 8pm.  Cost is $125. More info will be posted soon! 

Monday Memorial Day – We will be honoring Lt. Michael Murphy “MURPH”. Join us at 7a or 9a! Have a Safe Memorial Day Weekend!!

Dynamic Warm-Up – Mobility
Prepare to for..

WOD: “Double Joy”
3 Sets each, alternating between AMRAPs.
6 total intervals. 
2 min AMRAPs, 2 min rest

30 Double Unders/Singles 
10 Thrusters

Advance: 95/65lb
Rx: 75/55
S: 55/35

2 Minute Rest

15 KBS, Russian
10 T2B/ Progression

Advance: Red/Grn
Rx: Grn/Pur
S: Blu/Yel
B: Yel/Org

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through the 3 sets  AMRAP.  Ask your coach for help.



B Alternate, rest as needed. 3 sets
B1) 8-12 Hip extension @2022
B2) Single Arm Ring Row, Max Rep

These never have to be “strict.” Some rotation is ok.

C Alternate, rest as needed. 3 sets
C1) Single leg bias DL, 10-12 reps

C2) Double Dumbbell Bent Row, Top Down, 8-10 reps per side 

These are done bent over with a DB in each hand. Pull them both up, then lower one and pull it back up, keeping the other at the top of the row. Switch arms, repeat for 16-20 total reps. To be done strict. Make sure to try to keep the upper trap turned off.

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