One week from Monday! Murph in Hadley! Sign up here, and register for your heat in the poll!



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

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

2. “Kari-Anne” 50-40-30-20-10

Wall-Balls 20/14 Double Unders Butterfly Sit-ups

(20 min cut-off)

LIII: as Rx’d LII: Anchored Abmat Sit-ups, Scale Wall ball weight as needed. If you are still developing double unders, practice for 1:30, 1:15, 1:00, :45, :30 respectively. LI: 5 Rounds of 12 Wall-ball 1:30 Double under practice 12 Butterfly Sit-ups

3. Cash-out: EMOM 10

Even:Strict HSPUs or 10 Arnold Press Odd: 20m/side 1-Arm Farmers Carry, Heavy Have fun!