10!

Wednesday, May 1st, 2019
Reminder: Dues are due today!

SWOD:
Spend 15-20 min- Barbell Complex
3x HPC +1x Pause Jerk +2x PJ
*You choose load
*Pause Jerk= 2 second Pause in the dip and the catch

METCON:
For Time:
10!
KB 70/55
Pullups
*100m Sprint after each round

UPDATES/EVENTS:

PLEASE MAKE SURE YOU ARE ON THE SCHEDULE AND TEXT IN TO MAKE ANY CHANGES YOU HAVE! THANK YOU!

Murph is coming soon… please sign up on the board if you plan to join us!

THIS FRIDAY:
THE Smitty’s are taking over Droogs…. please be on your best behavior 🙂