Workout of the Day

Sunday – May 23rd 2015

KettleBell Conditioning

Open Gym

**Memorial Day Schedule – In observance of Memorial Day, both gyms will be closed Monday. Members interested in participating in our traditional Memorial Day Murph can arrive at Ponce as early as 8:30 AM for warm-up, 9:15 WOD brief, with a 9:30 AM start time.**

Saturday – May 23rd 2015

Teams of 2
25 min AMRAP:

30 Thrusters (115/80)
30 Box Jumps (24/20 in)
30 Russian Kettlebell Swings (70/53)
30 Chest to Bar Pull-Ups

*Split Reps as Needed*

**Memorial Day Schedule – In observance of Memorial Day, both gyms will be closed Monday. Members interested in participating in our traditional Memorial Day Murph can arrive at Ponce as early as 8:30 AM for warm-up, 9:15 WOD brief, with a 9:30 AM start time.**

Friday – May 22th 2015

1) Take 12-15 minutes to build to a 1-RM Shoulder Press

2) Complete as many rounds as possible in 12 minutes of:
3 Handstand Push-Ups
6 Ring Dips
9 Pull-Ups
250 Meter Row

**Memorial Day Schedule – In observance of Memorial Day, both gyms will be closed Monday. Members interested in participating in our traditional Memorial Day Murph can arrive at Ponce as early as 8:30 AM for warm-up, 9:15 WOD brief, with a 9:30 AM start time.**