Thanks to all that joined us for Murph yesterday.  6am Dawn patrol were the first to knock it out!!

5am OPEN GYM Tuesday and Friday this week!!!

STRENGTH:

#good mornings

4 sets of 8 reps

Today is not about loading, and more about sound range of motion and technique. This is a movement we have not commonly trained under loading – so let’s build steadily. Just for reference, to build to 30-40% of our 1RM Back Squat is a strong place to be. But again, technique over loads today.

WOD:

#jelly belly

50 Sit-Ups, 20 Cal Assault Bike, 10 Deadlifts (275/185lbs)  Approx 60% of 1RM 

40 Sit-Ups, 16 Cal Assault Bike, 8 Deadlifts

30 Sit-Ups, 12 Cal Assault Bike, 6 Deadlifts

20 Sit-Ups, 8 Cal Assault Bike, 4 Deadlifts

10 Sit-Ups, 4 Cal Assault Bike, 2 Deadlifts

*If Rowing, complete 25,20,15,10, 5 Cal

**If Running, 400m, 300m, 200m, 100m, 100m

CASHOUT:

400m Sled Drag (Rx Bodyweight)