Kicking back and watching the Rocky movie legacy unfold I was inspired. We enjoy the fruits of Labor day from those who have fought and toiled in this great country before us. Enjoy your day and this little old school number. “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps)
Labor Day Weekend Memorial WOD. “Hotshots 19“ Six rounds for time of: 30 Squats 19 Power cleans 135/95 7 Strict Pull-ups 400 Meter Run Normal Class Times 8am 9am and Open Gym at 10am. There will be a 60 Minute time cap for each class. We will Start each session at 8:15, 9:15 and 10:15.
1 RM Weighted Pullup , or 3×5 Strict pullups with lightest band possible Then….. Tabata Saturday-8 Rounds, 20 seconds of work followed by 10 seconds of rest Prowler Push 95lbs Burpees OH Walking Lunge 45/25 Med Ball Run 20lbs KB Shoulder to OH 53/35 (2 kettlebells) Happy birthday to Jen G, aka, Front
“WWPF” – Running Clock 0:00 – 7:00 Establish a 2RM Push Press —1 min break— 8:00 – 18:00 (10 min cap)42-30-18 Thruster, 95/63 Pull-up *Complete AMRAP of Strict HSPU with remaining time –2 min break— 20:00 – 28:00 8 min ladder (1-2-3-4-5…) 100m Sprint Rope Climb Remember Kelly Nard-Dog? Well, it’s her HAPPY BIRTHDAY!