Aw YES! Friday is the last day to order shirts in time for "Murph" And mark your calendars for the 28th May!

Aw YES! Friday is the last day to order shirts in time for "Murph"
And mark your calendars for the 28th May!

 

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

1. Warm-up: 21-15-9
Calorie Row
Tuck Crunches

2. Warm-up: Deadlift weight for workout.
(10 min)

3. ๐Ÿคน๐Ÿ…"Three Ring Circus"๐Ÿ…๐Ÿคน
AMRAP 3
Buy-in: 75 Double-unders then
15 Deadlift 185/133
15 Toes to bar

Rest 3 minutes

AMRAP 3
Buy-in: 75 Double-unders then
10 Deadlift 225/153
10 Toes to bar

Rest 3 minutes

AMRAP 3
Buy-in: 75 Double-unders then
5 Deadlift 275/183
5 Toes to bar

LIII: as rxโ€™d
LII: Deadlifts @135,155,185/93,113,
133 or scale weight as needed. If you are still developing double unders do 1:00 of Double under practice each round. Straight leg raise or toes to ceiling as appropriate.
LI: 1:00 of double under practice, 5 Deadlifts, 10 butterfly sit-ups. Same weight and rep scheme each AMRAP

Have fun!

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