Friday 5.22.20

*No Saturday Open Gym. Get signed up for a Murph heat on Monday.


400 Meter Jog

2 Rounds:

10 Worlds Greatest

15 Glute Bridges

15 Second Handstand Hold or 15 Shoulder Taps

10 Passthroughs

Barbell Warmup


E2MOM x 5

Barbell Complex: 1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat

*Build to your workout weight or heavier. Practice the transition from push press to the back rack with a lighter weight. If this is not an option for you due to mobility, just do a second front squat (instead of back squat).

WOD – James’ Birthday Choice!! Let us know when it’s your birthday, and you can choose too:)


Pigeon Pose

Shoulder Stretch