WOD

090223

By September 1, 2023 No Comments
Saturday, September 2

WOD

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

Warm-up: Coach’s Choice

WOD
A) Pause Back Squat (2-3 second pause in bottom)
3-3-3-3-3 Building
*14 minutes. Compare to 072223.

B) 3 Rounds, each against a 6 minute running clock:
400m Run (Scale to 300m)
20 Pull-up (Scale to 10 or 14)
20 Box Jump Over (24/20″, scale height or reps to 14)
If Round 1 Takes longer than 5 minutes, scale round 2 as needed.

Mobility:
1:00 Frog
1:00 Side puppy

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