Tuesday, 5/24/16

Murph Challenge is next Monday 5/30. I strongly recommend everyone of us do it either RX, scaled, or with a partner. It will be fun and meaningful for Memorial day.
Memorial Day Murph WOD and BBQ
9:00 AM HEAT 1 (for those who like to beat the heat).
10:00 AM HEAT 2 (for those who like to sleep)
11:30 AM – Box Setup – There will be a 22′ Charcoal grill. BYOB and BYOM (Bring Your Own Beer / Bring Your Own Meat)
12:00PM – 2:00PM – EAT EAT EAT DRINK DRINK DRINK

KeumGang

(10min)

Kicks & Strikes

Front kick – Jump front kick – Pop front kick combo
(10 min)

Metcon

Metcon (4 Rounds for reps)

Tabata (as teams of 2)
1. Front Kick (alternatre leg each time)
2. Jump front kick (R or L, you choose)
3. Pop front kick (alternate leg each time)
4. Push ups

Each tabata has 8 rounds of 20 seconds on and 10 seconds off. Take turn with your partner each round. Individually keep tracking the reps for score.

Metcon (Time)

low plank hold challenge

Hold your low plank position as long as possible

 

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