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.


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:
     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.