Thursday
WOD

Complete the following for time:
800 meter run

3 rounds:
8 Kettlebell swings (M: 24 kgs, W: 16 kgs)
8 Dumbbell step up (M: 35 lbs, W: 25 lbs)
8 Dumbbell Push Press(M: 35 lbs, W: 25 lbs)

400 meter run
3 rounds:
6 Kettlebell swings (M: 24 kgs, W: 16 kgs)
6 DB Step Up (M: 35 lbs, W: 25 lbs)
6 DB Push Press (M: 35 lbs, W: 25 lbs)

400 meter run
3 rounds:
4 KBS (M: 24 kgs, W: 16 kgs)
4 Dumbbell Step Up (M: 35 lbs, W: 25 lbs)
4 DB Push Press (M: 35 lbs, W: 25 lbs)

800 meter run

Throwback to the "Old Box" days. Pam getting some tire flips done.

Throwback to the “Old Box” days. Pam getting some tire flips done.

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Memorial Day Murph
UPDATED INFO
Time changes have been made to the heat schedule.
Heat 1:  7:30 AM
Heat 2:  8:30 AM
Heat 3:  9:30 AM

Make sure you sign up by the whiteboard to lock in a spot. Only 35 spots available for each heat. You must sign up for a heat to participate. Also, don’t forget to register online. Donations go towards a great cause, helping military families of fallen heroes.
www.themurphchallenge.com

**Notice**
These will be the ONLY classes for today. All other classes are canceled.
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