• Monday, we're kicking off the week with a 15 minute AMRAP of a single DB suitcase carry, calories on the bike and DB snatches. Then after the WOD stick around for some Turkish get-ups.
• Tuesday's workout is a classic couplet and is reminiscent of the benchmark workout, Diane. This WOD has a 10 to 1 descending rep scheme of heavy deadlifts and handstand push-ups.
• Wednesday, we have five 2 minute intervals of shuttle runs and max bar muscle-ups with a 1 minute rest style workout. The goal for this interval workout is to build bar muscle-up capacity. Afterwards we’ll accumulate 3 minutes of a hanging L-sit hold from the pull-up bar.
• Thursday is another heavy day focused on the front squat. Our goal is to lift heavy relative to your capacity for 5 sets of 8 front squats. Look back to Feb 10th for your most recent heavy front squat numbers to help gauge your effort today.
• Friday starts off with a clean & push jerk complex of a clean pull, hang power clean and push jerk. Then a descending ladder of power cleans, push jerks, and box jump-overs for time.
• Saturday, starting at 8am, get ready for the hero WOD called “Murph”. This is a Memorial weekend workout we do every year. This for time workout starts with a 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, then finishes with a 1 mile run. Remember this can be modified for your abilities 😁
"This nation will remain the land of the free only so long as it is the home of the brave.”--Elmer Davis
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