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Components

Back Squat

Half Murph

Thursday

Warm-up

warm up squat

3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground

Strength

Back Squat (8@50%, 7@60%, 6@80%-2x)

Back Squat

Metcon

Half Murph (Time)

800m Run
50 pullups
100 pushups
150 air squats
800m Run

RX+ with a weighted vest.

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, April 28, 2022

Male Clients

Butch
Leckey

WOD 6:00 pm

2 x 6 @ 415 lbs

Ben
Skinner

WOD 5:30am

1 x 6 @ 265 lbs

Grif
Hiatt

WOD 5:30am

2 x 6 @ 255 lbs

Greg
Gosper

WOD 5:30am

2 x 6 @ 225 lbs

Female Clients

Kim
Riggs

WOD: 8:45 AM

2 x 6 @ 165 lbs

Alva
Lopez

WOD: 8:45 AM

2 x 6 @ 85 lbs