Because we all need a little help from our furry friends...
Here's Seth and Ellie's LuLu cheering on our athletes during "Murph"!

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Three Rounds not for time of: 5/side Cossack Squat, 5/side Single leg RDL, 10 Russian Kettlebell swings, 10 Ring Rows

2. Deadlift
5-5-5-3-3-3

Twenty minutes to work up to a heavy triple for the day.

3. “Christine”
3 Rounds for time:
500m Row
12 Deadlifts 225/153
21 Box Jumps 20”

(15 minute cut-off)

LIII: as Rx’d
LII: scale Deadlift weight and box height as appropriate
LI:3 rnds of:
Row 500m
6 Deadlifts
12 Box Jumps

4. Cash-out:
EMOM 8
Even: 5 Strict HSPU or 5/side Half kneeling bottoms up KB Press
Odd: 30s-45s Ring Plank Hold or Forearm plank hold

Have fun!

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