Strength

12 Minute EMOM
Hang Squat Snatch + 1 OH Squat
*Starting at 65% 1RM, build in weight until you miss

MetCon

3 Rounds For Time

800 M Run
15 KB Swing (American) 32/24
20 Pistols

Memorial Day Murph

This upcoming Memorial Day (May 30) all regular scheduled classes will be canceled and we will just have one 9am class where we will all participate in “Memorial Day Murph” 1 Mile Run, 100 pull-ups, 200 push-ups, 300 air squats, and 1 more mile run! All are welcome, and this (just like any workout) can be scaled to anyone’s needs and abilities. Afterwards we will have a pot luck. Non alcoholic beverages and burgers will be provided, but please bring a dish to share as well!
We will see you there! Please RSVP on Facebook so we can get a proper estimate of people for food!
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