Workout of the Day (WOD)

Friday 5/23/14

We have regular classes on Saturday and Sunday but Monday we will have only two classes in observance of Memorial Day.  We will have a 9am and 10am.

Strength:  Deadlift
First work set 5 Reps @ 67% your 1RM
Second work set 3 Reps @ 76% your 1RM
Third work set max reps @ 85% your 1RM

or

Skill:  Practice muscle ups

WOD:
4 Rounds
400m Run
5 Muscle Ups or 10 Ring Dips
10 Hang Power Clean (135/85)

Hmmm what will one of the workouts be on Monday.  The 9am and 10am will have different Hero WODs, they will still be posted on Sunday.

Today's Workout



Tomorrow's Workout