By September 1, 2017 No Comments

Happy Birthday Jon Knight!

Enjoy the Labor Day weekend and remember that we will have no Open Gym on Sunday and on Monday, only 8 & 9 am classes!

A) Every 2 for 12 minutes (6 sets)
4 Tempo Front Squat @ 32×0
32×0= 3 second descent with 2-second pause at the bottom and no pause at the top.

B) 9-minute AMRAP of:
10/7 Dip
10 Thruster (95/65#)
150m Run

3-minute rest

9-minute AMRAP of:
10 HSPU (10 DB strict press)
10 WB to 11/10′ target
15 Calorie Row

5 minutes of general foam rolling

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.