festivus 4/20/24 WE NEED YOUR HELP 😃- if you are in town and can spend some time that day to help judge or help move weights that would be awesome! scan the QR code in the gym.
NEW INCENTIVE: bring in a friend and when they sign up you get 1/2 off the next month.
YELP- please submit a yelp review 😊
MEMORIAL DAY MURPH- plan on being there for a great fun morning event.
warmup:
3 rounds
250 m row
1 min shoulder stretch on bands
10 lunge with pvc pass through
5 strict pull-ups
wod: for time (17 min time cap)
21-15-9 hang snatch 95/65
400 m run after each set
rest 2 min
21-15-9
pull-ups
back squat 95/65
extra: see white board