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#3357 – Thursday 5/30

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Thursday 5/30/19

Makeup Murph Saturday
8:30 or 9:30
You can come in and warm up with either the 8:30 or 9:30 class then do Murph. Please sign in on Pike 13 ahead of time.


WOD Breakdown for 5/30


Warm up

Alternating EMOM x 4 with partner
(both partners are working)

Minute – 1 Row mod effort
Minute – 2 wall climbs + 8 ring row

into 4:00 EMOM with partner

Minute 1 – Row mod effort
Minute 2 – 4 burpees + 8 jump Lunges


Extended Warm-up
3 Sets
10 Strict Pull ups
1:00 Hand Stand Hold

rest as needed


Workout of the Day
4 rounds

300m row
40 plate ground to OH 45/25#
30 OH Lunges 45/25#


Abs Finisher
3 sets

30 sec plank
10 V-ups
30 sec right plank
10 v-ups
30 sec left plank

rest 1:00