Wednesday 9.2: Labor Day Weekend Update

We will be closed on Monday, September 7th for Labor Day.

WEDNESDAY
Strength 1: Front Squat
2-2-2-2-2

Strength 2: 10 Rounds
10s Hollow Rocks
Rest 10s

then 10 Rounds
10 Supermans
Rest 10s

WOD: 7m AMRAP
Run 800m
THEN AMRAP
Overhead Squat 115/75

S: Run 400m, Front Squat 75/55
L1: 95/65
Rx+: 155/105

Extra Work
1. 5 Rounds
AB 20/14 Cal
10 Strict Press 95/65
5 Muscle Ups/10 CTB Pull-ups
rest 3:00

HomeWOD
Core: 5 Rounds, each round 2:00 with 1:00 rest after
20 Russian Twists
5 Straight Arm Plank Around The World

WOD: 2 Rounds
2:00 Cardio Movement
2:00 Up Downs
2:00 Situps
2:00 Push-ups

  • If you are able, vary the cardio movement (run, row, bike, jump rope, etc) for each round.