Monday 5-22-23

1 Week Till Memorial Day! Murph 8am and 8:30 start times Monday 29th

Warm Up:
Run 800m
15 OH Squats (pvc)
15 Sit Ups 
10 Burpees 

Mobility:
20x Cross Side to Side 
6x Bottom Squat Full Rotation 
Crossed Spin (5 on each side)

Strength:
E2MOM for 12 Min:
3 Heavy Power or Squat Cleans (90% of 1 rep Max)

WOD:
AMRAP in 16 min of:
8 Deadlifts (225/185#)
Sprint to End of Building and Back 
15 KB Swings (53/35#)
10 Pull Ups