September 4, 2017
Happy Labor Day
9:00am and 10:00am Classes ONLY
Gymnastics:
A. Handstand Hold
Tabata: 8 x :20 on/:10 off
B. L-Hang
Accumulate 2:00
Strength:
Front Squat
Establish Heavy Single (6:00)
then,
3 Reps at 90% of above single
Metcon:
4 Rounds (Not for time)
Max Effort Bench Press
Max Effort L-Pull ups
*Rest as needed between rounds.
HERO WOD – 10:00am
We will complete this workout starting around 10:00am
“Dunn”
19 minute AMRAP
3 Muscle ups
1 Shuttle Sprint (5-10-15 yds)
6 Burpee Box Jump Overs (20″)*
*On the BJO, jump over the box without touching it.
