Monday WOD – 052316

160523

Memorial Day Murph and Cookout!
Saturday, May 28th, we will be keeping up with tradition by performing the Hero WOD “Murph” starting at 8am at the gym. Afterwards, you are all invited back to our house for a Cookout starting at 3pm! RSVP here for our Cookout.

Summer Programs for your Kids!

High School Strength & Conditioning

Lil Beasts Summer Program: Session 1, Session 2

WORKOUT OF THE DAY

Fitness
1. Back Squat: 8RM, 3×8@90%

2. For time:
30-20-10
Wallballs 20/14
Burpees

Performance
STRENGTH
1. Back Squat: 8RM, 4×8@90%
2. Romanian Deadlift: 8RM, 4×8@90%

METCON
For time:
30-20-10
Wallballs 20/14
Burpees

GYMNASTICS
8 minutes practicing L-Sit on Parallettes

ACCESSORY
1-arm DB row on bench: 40-30-20-20