WOD

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By August 30, 2023 No Comments
Thursday, August 31

WOD

Join Mark Oram for his farewell WOD at 5:15pm before he heads back over the pond. Good luck Mark!

Labor Day schedule: Classes at 8 & 9am!
Open gym at 11:30am, 12:30pm, 1:30pm, 6:45pm & 7:45pm.

Warm-Up:
200m Run
4 Inchworm lunge
5 reps each of the medball clean progression (DL, DL/Shrug, Front squat, hang clean, full clean)
7-10 Ring row
6 Push press
5 Up down dog
2 Man-maker

WOD: Each against a 4 minute running clock
400m Run
Max Medball Clean in remaining time (20/14#)

400m Run
Max DB Man-Maker in remaining time (50/35#)

400m Run
Max Abmat Sit-up in remaining time

400m Run
Max Ring Row in remaining time

400m Run
Max DB Push Press in remaining time (50/35#)

Mobility:
:45 Pigeon Pose
:45 Archer
:45 Couch stretch

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