Warmup: 3 Rounds of
10 10 meter jogs
10 Single leg deadlifts
10 pushups
10 toes to wall
+++++++++++++++++++++
Buy-in: HSPU's 10x2 ~ Strict
+++++++++++++++++++++
Strength: OHS 8x3
+++++++++++++++++++++
WOD: For Time
800 meter run
5 HSPU's
40 KBS 70/55#
400 meter run
10 HSPU's
30 KBS
200 meter run
15 HSPU's
20 KBS
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Endurance: meet at ECC @ 6 am
10, 15, or 20 minute out and back ~ no rest (negative split)
Special Labor Day Schedule - ONLY 1 Class @ 9 am!
Warmup: 10 minutes of
10 jumping lunges
10 pushups
20 mountain climbers
20 calorie row
++++++++++++++++++++++
Body Building Buy-in: 5 Round SuperSet (not for time)
8 Dumbell Bent over flies
8 Dumbell Front Raises
16 Dumbell Presses
16 Dumbell Shoulder shruggs
+++++++++++++++++++++++
WOD: 10 Rounds for Time
1 Dumpster Dash
7 Deadlifts 135/95#
20 Double Unders
Warmup: Coaches Choice
++++++++++++++++++++++
Congrats Coach Greg Nice as today he ties the knot! Would have been nice to be invited buddy....
WOD: 10 minute AMRAP
1 Rope Climb
2 Squat Cleans 185/105#
3 Dips
2 Rope Climbs
4 Squat Cleans
6 Dips
3 Rope Climbs
6 Cleans
8 Dips.... Until time is called
Rest 10 Minutes
7 minute AMRAP
1 Hang Snatch 115/75#
1 Burpee
2 Hang Snatches
2 burpee
3 Hang Snatches
3 Burpees... Until time is called
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Amnesty - Pick a workout you may have missed during the week or work on a skill
*Sunday Funday @ 7 am ~ Everyone is invited
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Happy Labor Day! Only 1 class at 900 am - Holiday community Workout
Good luck to those who will be running in the New Haven Road Race!
