Memorial Day
Classes at 8:30am, 9;30am and 10:30am only!
Murph
Run 1 mile
100 pull-ups
200 pushups
300 air squats
Run 1 mile
*If you have a weight vest wear it
*Partition the pull-ups, pushups and air squats as desired
Today's WOD
Saturday, November 14th 2020
Outdoor WOD
Geoff B-Day WOD
Buy in: 39 pushups
Then 11 rounds of:
12 box jumps (24/20”)
3 Db overhead squats (50/35lb)
9 Db push jerks
(Stick with same arm for one full round. Switch arms on consecutive rounds. One arm will do an extra round)
Buy out:
19 single arm alt Db devils press
81 burpees over Db
DOB: 11/12/1981
