Tuesday, July 16th, 2019

New Cycle starts this week! 
Training Preview: Week 1/4
Wednesday: Bench Press + Team gymnastics WOD
Friday: Partner Strength + Long WOD

Summer Lift OFF

Murph Hero Workout: 
Sunday, July 28th. 4 Heats. 100 Spots! A fun and challenging workout scalable for all levels from beginner athletes to our most competitive! 

Learn the WHY, WHO and WHAT for our Annual Murph Hero WOD here!

A.
Front Squat + Back Squat
– 3 + 6 Reps
– Building X 10 minutes to a challenging working weight
– Re-rack between the FS and BS. Keep the rest between minimal
– Option to perform Front Squat to OHS using the same rep scheme!

B.
Working Sets: Every 2.5 minutes perform the following;
FS + BS @ working weight
Weighted Chin-ups (supinated grip) X 4-6 reps
– Using a loaded belt or DB between your feet
– Optimize to a sub max set of chin-ups or ring rows you do not have your strict chin-ups yet.
Rest remaining

C.
10 Minute Amrap
100 X Double Unders
– Sub with 90 seconds of single unders
5 X Squat Clean and Jerks
75 X Double Unders
– Sub with 75 seconds of single unders
5 X Squat Clean and Jerks
50 X Double Unders
– Sub with 60 seconds of single unders
5 X Squat Clean and Jerks

* Using a weight that is no more than 60% of your 1rm C&J. Something you can perform 5 reps with minimal rest in between. Whatever weight you would choose for DT Hero WOD.

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**Members refer a friend and receive $50 off your next month! Next Foundations: Starting on July 21st. Ask about our July Promo!