PICK YOUR HEAT FOR MURH!
We will be starting heat 1 at 10am (so be here by 9:30 to warm up) and one starting at 10:45a (warming up by 10:15a). PLEASE CLICK HERE to sign up for one of the two heats so we can get a headcount. And don’t forget to sign your name on the whiteboard with what you are bringing for the pot-luck BBQ afterwards! Larry will be here with his Bullhead Pit Beef truck so we’re thinking more along the lines of snacks, sides and adult beverages! But bring whatever you want!
NEW YOU LADIES!
You have made it to the final stretch. A reminder that we will be doing drinks and snacks after the 7p WOD, some come to that class and stick around after… or come back if you are working out earlier in the day! Again, its pot luck so bring enough snacks for your new friends (Paleo not required, but let’s try to keep it healthy still!)
Front Squats with pause
(keep the load between 60-70% of 1 RM and focus on speed out of the bottom)
500 M Row Rest 2 minutes x 3
Score = worst time of the three rounds
COACH’S TIP: This is a retest from March 18th, 2015. Given that was a month after we opened, we won’t have many comparisons, but look up your best 500 row and aim for something close to that!
New member Sean rocking some front rack lunges…