Memorial Day Murph will be at 8:00am and 10:00am only. We'll be accepting donations for APK Charities this year. All details here:
Class WOD 5/26 - Off Program / MIx
Today's Blog
Coaches Warm Up & Dynamic Movement Prep
Mobility: hips, hamstrings
Cardio: 2-3min coaches' choice

Dynamic Movement:
Burpee / Squat Thrust
Hollow Rocks
Air Squats
Strength / Skill Work
Most of today's work will happen here.
Bags: Metcon (3 Rounds for time)
3 Rounds - rest 3:00-4:00 after each. Enter time for ALL rounds.
For Time:
100m Sandbag Run
10 Slam Balls 30/20
10 Box Jumps 24/20
100m Sandbag Run
Rest 3:00 x 3

Sandbag should be a tough weight.
Each 2:00 AMRAP is separated by only 1:00 of rest. Your goal should be at least 2 rounds per AMRAP.
WOD.A: Metcon (AMRAP - Rounds and Reps)
*Fitness & [Performance]*
2:00 AMRAP
6 Wall Ball Burpees [20/14]
16 Russian Twist w/ Wall ball
WOD.B: Metcon (AMRAP - Rounds and Reps)
*Fitness & [Performance]*
2:00 AMRAP
6 Med Ball Cleans [20/14]
16 Weighted AbMat Situps w/ med ball
WOD.C: Metcon (AMRAP - Rounds and Reps)
*Fitness & [Performance]*
2:00 AMRAP
8/6 Cal Row
6 [Burpee] / Squat Thrust over rower