Announcement:
Saturday morning at 9:00am we will be doing “Murph” for celebration of Memorial Day!
Row 500 Meters @ easy pace
A.
Every 90 seconds, for 6 minutes, complete:
Rope Climb x 2 ascents
B.
Five sets of:
Front Squat with a Pause x 4-5 reps @ 3211
(MUST move up in weight from last week)
Rest 3 minutes
C.
Four sets for times:
Assault Bike x 30/20 calories
Chest-to-Bar Pull-Ups x 15 reps (can scale to burpees if doing “murph” tomorrow
Rest 2 minutes
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