Monday, August 29, 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


Monday

A. Every 75 seconds x 8 sets

1 Snatch pull + 1 Power Snatch+1 Hang Power Snatch; building load from 115#/75# to a tough set for the day

B. 3 rounds for time

Run 400m

75 Double unders or 75 single unders

15 burpee box-jump overs 24"/20" box

*18 minute time cap


Masters

A. Complete 3 sets of the following:

     A1. Front squats from rack x 8 ; build

     A2 10 x DB bench press

     A3. 12-15 DB OH tricep extensions

B. AMRAP 12 min

    10 DB thrusters

    20 abmat sitips

    10 cal row

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