January 12th, 2015

St Mary's Burpees

Breanne and Amanda from our St Mary’s After School group getting in their burpees for “Murf’s Burpee Challenge” during class! We have 63 people signed up so far! Lets see if we can get to 100!

Today’s WOD

Back squats x 4-5 reps, rest 2-3 min x 3-5 sets


Pendlay rows x 8-10 reps, rest 90 sec x 4-5 sets


3 Rds for time:

30 Lunges (15/leg)

15 Pull ups OR 5 Muscle ups

Coaches Tips: Add some weight to the lifts this week, metcon should be short, hard and fast!

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