May 25, 2023

Lithuanian Heavy Draught

Memorial Day will have limited hours from 8-Noon on the East side gym only. West gym is closed. We will be hosting our annual Murph workout that is open to all members and their families! The workout takes around an hour so plan accordingly to make sure you’re done by [...]
View the Workout See the Whiteboard

Partner WOD
22 rounds for time of
3 Wall Walks
6 Deadlifts 275/195lbs
3 Ring Muscle Ups
9/6 Echo Bike Calories
-Alternate full rounds
-Scale DL weight to 70%
-Scale Muscle Ups to BMU/C2B/PU
-Complete 11 rounds, resting 2 min if completing as a solo
-45 min cap

Accessory Work:
Each for time
4 rounds of
Run 1000m
Rest 3 mins
Run 300m
Rest 5 mins

3 min hamstring smash per side

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