Thursday, May 26

“Conquer the angry one by not getting angry; conquer the wicked by goodness; conquer the stingy by generosity, and the liar by speaking the truth. [Verse 223]”
― Siddhārtha Gautama, The Dhammapada

- "Murph" Memorial Day WOD - Monday, May 30 @ Summit CF (see their social media or flyer at Pisgah) and 10am @ Pisgah Fitness (Community WOD style - all are welcome). 
- Pisgah 10-Year WOD and Hang - Saturday, June 4 10a-12p

Strength

Every 1 min for 16 mins, alternating between:

6 Snatch Grip Romanian Deadlifts @3111, pick load

5 Tall Box Jumps

5 Barbell Roll-Outs @ 3231

25 Banded Overhead Tricep Extensions @2111

WOD

Complete as many rounds as possible in 15 mins of:

Dumbbell Front Rack + OH Carry 50/35 lbs, 100 m (Switch at 50m)

12 Dumbbell Box Step-ups, 50/35 lbs, 20 in

24 Sit-ups

Rebuild

3 RFQ

DB Front Rack + OH Carry 100m (switch arms at 50m)

12 Dumbbell Box Step-ups @ 3111 

24 Sit-Ups @2111