Labor Day hours will be 7am, 8am and 9am. Our 7am will be Open Gym and we will also offer the WOD on this day.

TODAY’S W.O.D:

A. Every minute for 16 minutes:
     1st minute: Hang Muscle Snatch (empty barbell or PVC), 45 seconds
     2nd minute: Overhead Squats (empty barbell or PVC), 45 seconds
     3rd minute: Hip and Back Extension x 8 reps
     4th minute: As many Double-unders as possible 

B. Every 2 minutes for 12 minutes:
     1 Hang Muscle Snatch + 8 Overhead Squats. Increase load.
*Compare to 01/16/15.

C. Complete the following for time:
     100 Inverted Burpees
*Compare to 09/22/12.

D. Mobility 101 @ 10:00 am:
     Points of Interest: Adductor/Trunk (Psoas, Low Back, Oblique)

E. Strength 101 @ 6:00 pm:
     “Linda”
     10-9-8-7-6-5-4-3-2-1 reps of the triplet:
     Deadlift: 1 1/2 body weight
     Bench press: body weight
     Clean: 3/4 body weight

Set up three bars and storm through for time.
*Compare to 10/29/10.

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Michael with a solid OHS.

Michael with a solid OHS.

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