MOBILITY AT 5:30 pm and BARBELL CLUB AT 6:30 pm! Get stretchy then get strong!
We have a level one this weekend so we will be closed on Saturday. We will hold class at Federal Hill Park at 9 am and 10 am! We will meet by the visionary arts museum at the bottom of the Hill! Open gym on Sunday will be from 5:30 pm- 7:30 pm.
(we may have open gym on Saturday at 7 am also, if you want to come in from 7 am to 8 am, we will announce that later in the week)
We did this WOD on March 3rd, today we re test! To the Murph crew, I am sorry if you are still sore from Saturday!
**Competitors programming note…it looks like the rest day will always fall on Thursday, which is the day we have class. So a group of us will be resting tomorrow and following Wednesdays programming on Thursday during the comp class time! So essentially we will go 2 on 1 off, 3 on 1 off. So comp class at 5:30 on Thursday is on!**
Skill WOD
Spend 10 min working on Muscle ups
**If you already have MU’s then take sometime to work on your technique and stringing them together**
Record your best set of UnBroken muscle ups if you have them
WOD
“Cindy”
5 Pull ups
10 Push Ups
15 Air Squats
“20 min AMRAP”
Barbell Club
Find your 1 RM Hanging Clean
Death by Clean and Jerk (135/95)
1 c&j on min 1
2 c&j’s on min 2
3 c&j’s on min 3…
until you can not complete the amount of reps in the minute…