Saturday, September 3, 2016

Reminder: Our Labor Day hours are 8-10:00 a.m. 
We'll be doing a Hero WOD or named Girl WOD so come join us.

Arm/Leg Swings
250m Run
2 rounds of:
10 Straight-leg Deadlifts
10 HR Push-ups
20-50 DU/SU’s

WOD
Conditioning
With a running clock complete:
8:00 AMRAP of:
7 Deadlifts 225/153#
5 Ring Push-ups
Rx+ =275/183#, HSPU’s

At the 10:00 mark complete:
10:00 EMOM of:
Even: Plank Holds
Odd: DU/SU’s (pick a number and try to maintain)

At the 22:00 mark complete:
Tabata Wallballs 20/14#

*Post reps from AMRAP & Tabata

PMOD (missed due to Hermine)
Front Squat
5-5-5-5-5 Ascending

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