Friday, May 24, 2019

Thursday, May 23, 2019
May 22, 2019
Saturday, May 25, 2019
May 24, 2019

Friday, May 24, 2019

Coming Events:
Island Party tomorrow ~ 10:00 AM → Sunset (only 8:00 AM WOD tomorrow morning)
Memorial Day “Murph”~ 8:30 AM (only 1 class that day)

Swimming with Chip! Coach Chip will be at the pool Tuesday, Wednesday, and Thursday next week  from 7:30-8:30 AM.  He will be there to meet with anyone who is interested in any level of swim training.  Alternate times for swimming can be arranged as needed.

 

WOD
“Mini-Murph”
Complete as many rounds as possible in 16 minutes…

Run 200 meters
5 Pull-ups
10 Push-ups
15 Squats

Partner 1 starts on the run
Partner 2 starts on the Pull-ups, Push-ups, and Squats
…Tag hands with your partner as you switch!

Score 1 rep for every 10 meters of the run if needed…

The Kipping Pull-up
The Hollow to Arch Swing
The Push-up
The Air Squat

Recovery/stretching
400 meter recovery walk with pinch grip carry
Lacrosse ball shoulders
Death stretch
Piriformis stretch
Foam Roll

 

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