LABOR DAY HOURS
8AM LIFTING CLUB
9AM GROUP WOD
10AM GROUP WOD
WARM UP:
3 Rounds
30 Double Unders (60 Singles)
10 Burpee’s (Easy)
Then:
Mobilize
SKILL:
3 x 5 Weighted Strict Pull Ups
LIFT:
Front Squat
2 @ 70%
2 @ 75%
2 @ 80%
2 x 2 @ 85
WOD:
“YOU’RE KILLIN’ ME SMALLS!”
For Time:
40 Pull Ups
30 Burpee Dead Lifts (155/105) (135/95) (95/65) (75/55)
20 S2O
20 Box Jumps (24) (20) (12)
30 Burpee Dead Lifts
40 Pull Ups
POST WOD:
Shoulder Mobility and Foam Roll
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