6.1.18 Burpee king

A. Group warm up B. WOD demo C. 16 minute EMOM1. 30 second static ring hold2. 30 second handstand hold3. 30 second static hold from pull up bar4. 10/12 cal row D. 7 minute AMRAP$$ in 1000m rowthen AMRAP of burpees Source: Workout Of The...

5.30.18 Reverse Tabata

A. Group warm up B. WOD demo/barbell warm up C. Inverse Tabata KBDKHP 53/35Inverse Tabata front squat 135/105.Inverse Tabata deadlift 295/225 *The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between...

5.29.18 The after Murph

A. Group warm up B. WOD demo C. Skill – 10 minutesDU Practice *If you do not have your own rope, I highly suggest you get one. It is the only piece of equipment you should own. When the rope is set to you, it makes getting DU’s easier. We have some for...