Community WOD. I'm either cheering for someone or instructing them to get their head through the window.

Community WOD. I’m either cheering for someone or instructing them to get their head through the window.

Sunday, May 26
WODs at 9:45 & 11 am

Announcement: WODs will be held on Memorial Day (Monday, May 27) at 7 & 10 am and Boot Camp will be held at 8:30 am (as normally scheduled). Both the 7 and 8:30 am Boot Campers may attend the 8:30 am session! We will be doing the Hero WOD “Murphy”. Scaling options will be provided. 

Congratulations to those of you who achieved a max height box jump yesterday!

Skill
GHD sit-ups
GHD back extensions
Rope climbs

After warming up, spend 15 minutes practicing GHD sit-ups and/or back extensions as rope climbs. Be sure to wear the appropriate socks for rope climbs.

Conditioning
AFAP
50 wall ball shots
50 slam balls
50/leg mountain climbers
50 Abmat sit-ups
50 Abmat back extensions
50 kettle bell swings

You may chip away at this however you’d like, i.e., you don’t have to complete in this order or all 50 reps at a time. If you are completing “Murphy” tomorrow, take it easy on yourself. Go lighter on the wall ball, slam ball, and kettle bell. Uhm, you can’t go lighter on the mountain climbers, sit-ups, or back extensions. You may also chose to do 40 or even just 30 reps of each of the activities. You may not, however, choose to not do any of the activities.