Friday, September 2, 2022


Labor Day weekend schedule

Friday, September 2, 2022

No 6:30pm class

Saturday, September 3, 2022

8:30 & 9:30am

Sunday, September 4, 2022

Closed

Monday, September 5, 2022

8:30 & 9:30am only

No afternoon classes


A. Clean Pull x1/ Squat Clean x1/ Hang squat clean x1

Every 90 seconds x7 sets

-building load per set from 135#/95#

B. For time

20 s2oh @ 115#/75#

25 box-jumps 24"/20"

30 Hang Power Cleans @ 115#/75#

25 Box-jumps 24"/20"

20 s2oh @ 15#/75#

*EMOM starting @ 00:00

complete 4 burpees

*Burpees stop @ the 10 minute mark or when you can't complete them within the minute


Masters

A. Complete 3 sets

     A1: 10 supinated bent over barbell rows

     A2: FLR x 45sec; may add weight

     A3: 10/arm DB bicep curls

     A4: 15 OH DB triceps extensions

B. For time

     21-15-9

     Row calories

     Jumping Pull-ups/ring rows

     Wall ball

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