Rest Day
Next time you want some new music at the FireBase, ask your trainer, Jason P. to put the stop watch down and belt something out !!! Be sure to check out their website www.murphyproject.net or www.myspace.com/themurphyproject
For Time
As a team, complete the following exercises: 400m Run 200 Deadlifts #135 / #95 200 Box Jumps 200 Kettlebell Swings 200 Ball Slams 400m Run
FOR TIME
Run 400m 30 Push Press #95 Men / #65 Women 30 Air Squats 30 GHD Sit Ups Run 800m 20 Push Press 20 Air Squats 20 GHD Sit Ups Run 400m 10 Push Press 10 Air Squats 10 GHD Sit Ups
Happy Thanksgiving!
Enjoy your day of rest alongside your family and friends!
Partners In Pain
As a team, each member will complete 50 reps of the following exercises: Wall Ball Shots Pull Ups Double Unders GHD Sit Ups Kettlebell Swings RX PLUS: Bottoms-to-Bottom Tabata Air Squats
3 Rounds for Time
21 Knees to Elbows 21 Kettlebell Swings 21 Push Ups 21 Box Jumps 21 Dips RX PLUS: 50m Dumbell Lunges
Training Hours for Thanksgiving Week
Wednesday: AM Classes ONLY Thursday: CLOSED FOR THANKSGIVING Friday: PM Classes ONLY Saturday: WODs at 0900 and 1000 Foundations at 1100 (by appointment)
