05232013- Row/Push Press and Wall Ball/Pull Ups

Duck Walking


  • Don’t forget that we are running Murph on Saturday. It’s a tough workout but as always we will have numerous ways to scale it. Even if you have used up your classes for the week plan on coming. Just let me know you will be there. 
  • Check the Schedule for Memorial Day. One class at 10am currently. If it fills up we will also add a 9am class.


4 sets of:

1. Front Rack Lunge- 5 Reps each leg

2. Tempo Ring Rows

Workout of the Day:

Complete 2 times through:

Against a 2 minute clock:

Row 300 meters/250 meters

Max Reps Push Press (115/75 lbs) with remainder

rest 2 minutes

Against a 2 minute clock:

30 Wall Balls

Max Reps Pull Ups with remainder (try Muscle Ups if you have them)

rest 2 minutes


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