Murph Saturday – 8:30 & 10:00 am

Closed Sunday & Monday

Warm-Up

2 Minute Bike or Row

3 Sets:

10 PVC pass through lunges
:15 Squat hold
10 Pineapple pickers
:15 Bar hang

Strength/Skill

EMOM for 24 Minutes

Station 1 High hang snatch x 3 reps 95/65
Station 2 Farmer carry x 100 meters 53/35
Station 3 Bike x :30 Max calories

Score = bike calories