WOD

090123

By August 31, 2023 No Comments
Friday, September 1

WOD

Happy Birthday, Dave Acerra!

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

Warm-up:
1:00 Leg Swings
1:00 Row
:30 each movement
Up/Down Dog
Bootstrapper
Jumping jax
Reverse lunge
Yoga pushup
Superman
Mountain climber
Burpee
then
1:00 Inchworm lunge
1:00 Row
Warm-up Bench

WOD:
20 minute AMRAP
Max Rep Bench (Men=bodyweight, Women=3/4 bodyweight, scale as needed in order to get in at least 7 reps in round 1)
500/400m Row
Rest 2 minutes
*Record reps for each set of bench and time for each row.

Mobility:
1:00 Twisted cross
1:00 Lizard

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