May 26, 2016

‘MEMORIAL DAY’ WEEKEND SCHEDULE:

Friday: There will be a 6PM class in place of 5:30, & 6:30PM (All other classes as scheduled)

Saturday: Normal Classes as scheduled

Sunday: No Open Gym!

Monday: 9am, & 10:15am ‘Murph’ WOD only!

 

Warm Up-

3 RNFT:

Row- :20 seconds slow, :20 seconds medium, :20 seconds medium/fast

After each round, complete
5 Slow Barbell Good Mornings
5 Slow Barbell Front Squats
5 Strict Pull Ups

 

Skill-

Rope Climb Technique

 

WOD-

With a 4 Minute Running Clock:

20 Double KB Thrusters 44/26 (53/35)

3 Rope Climbs/15 Strict Pull Ups (ADV=5 Rope Climbs)

Max Cal Row Remainder of Time

4 Rounds, 3 Minute Rest between Rounds

*Modify

 

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282