What a good looking crowd we had for Memorial Day Murph!! Thanks to all who came out, even in the rain, to participate today! It’s the least we can do to remember those who paid the ultimate sacrifice for all our freedoms, to enjoy long weekends like this!
So sorry for all the anxiety created by no look ahead last week. We’re back in action over here though, and ready for an awesome week of WODs. Here’s your look ahead…
Tuesday – If you’re not too sore from Murph, join us for a fun 21 min alternating EMOM of rowing, bar over burpees + DU, and bar over burpees + heavy deadlifts!
Wednesday – Overhead squats today! Working up to a heavy 2 rep today. Then, 3 rounds of wallballs, strict hspu & chest to bar (or rx+ bar MU) straight into a 1k row or a 2k bike!
Thursday – Power snatches today! Working through some percentages up to 95% if we’re able! After, a max effort 500m row.
Friday – Paused front squats + front squats for our weightlifting today. Our metcon is a little chipper of running, thrusters and pull-ups, oh my!
Saturday – Partner WOD Saturday!! Power cleans, pull-ups & bar over burpees await! Join us to get your sweat on!!
Sunday Oly with Becca is on this week! Hope you’re ready to lift!
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RISE Look Ahead
Tuesday – Strength Day!!
Wednesday – Anaerobic Interval – 20 sec on/20 sec off
Thursday – Aerobic Interval – 1:05 on/25 sec off
Friday – Glycolytic Interval – 30 sec on/15 sec off
Saturday – Strength Day!!
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As always, we’ll see you at the box!
