Upcoming Events:
- 5/12 Dog Day (FACEBOOK INVITE HERE)
- 5/19 Seminar (FACEBOOK INVITE HERE)
- 5/28 Memorial day Murph @ Miramar (FACEBOOK INVITE HERE)
- 6/16 Left Coast ANNOUNCED! CLICK HERE
Scheduling additions!
- 7:30am PILOT PROGRAM at Mission Gorge! MWF for two weeks! If there’s low attendance, we don’t keep it!
SWOD: Pumping Iron
EMOM 12
1.) Wide Grip Strict Pullups x 10 (Scale 5 Negatives w 3 count down)
2.) Straight Bar Reverse Curls x 8-10
3.) Bent Over Barbell Rows 8-10
4.) Banded Hammer Curls (medium band affixed to rig @knee level: to failure
WOD
4 rounds for time
3 Bar muscle up
6 Renegade Rows* (30/20)
9 Box Step overs w/DBs (20″ box)
400m Run
*1 rep = push-up/row