What will be the blend of the day at the 8am backyard coffee klatsch? Join us a 8am- whether finishing the 7am session or early for the 9am- OR just ditching work for enough time to grab a cup and hang out.

A reminder to sign up for MURPH on the chalkboard- individual warm ups will begin at 8:45am for rowing, foam rolling, then at 9am a group led warm up, to begin at about 9:30- to finish at about 10:30am. Drop-ins are welcome… a reminder that coaches reserve the right/responsibility to impose in-house rules on Rx/scaling. Novice or untrained participants will not be permitted to wear weight vests or take on all 600 reps. Start developing YOUR approach and please ask questions/for assistance in determining your plan.

For time, with a single 50/35# DB, complete:
200m overhead DB carry
15/12 calorie bike
-then-
Five rounds of:
15 alternating DB snatch 50/35#
25′ weighted walking lunge, DB in front rack
-then-
200m overhead DB carry
15/12 calorie bike

Post time, load and scaling