Deadlifts and Memorial Day Murph!

Strength Option 1

Deadlift

5-5-5-5

Strength Option 2

Deadlift

5-3-3-2-1 (work to your 1RM)

The last benchmark WOD for the Paleo Challenge is your 1RM deadlift.  If you did it when we did the CF Total (May 1) you may use that or retest it today.

WOD

21-15-9*

Deadlift (185/135)

Hand Release Pushups

*50 Double Unders after each round

 

This Monday we will be doing the Hero WOD Murph for Memorial Day at 11:00.  We will not be having our regular class schedule.  3-2-1 GO is at 11:00 so plan on getting there a little before that to warm up.  There will be a BBQ after, feel free to invite family and friends (and bring a paleo side if you’re up for it!).  The workout can be scaled and it’s going to be a great way to come together as a gym and remember our fallen heroes.  There’s no need to register, but check out http://memorialdaymurph.com/ if you’d like more info on the workout or Lt. Michael Murphy.  Hope to see you all there!

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