WOD

090217

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

Mobility:
5 minutes of general foam rolling

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