Friday, September 5

 

Congrats to our September Athlete of the Month, Nate!!!!

Your hard work is paying off!! Keep it up!!!!

 

IMG_0948

 

 

Remember, tomorrow (Saturday) we are closed. Halper, Jenn and myself are competing at WODMANIA II in Harrisburg. Starting next week, we will be open Sundays from 9-11am!!! Open gym style!!!

 

Today is Brian’s birthday!!! Hope you have a Happy Birthday!!! Don’t forget to do your Birthday Burpees!!!!!

 

 

 

Friday, September 5

 

 

Warmup:

 

100 DU’s or Attempts

Banded Ankle

Banded Shoulder

10 Kips

 

 

Strength:

 

Deadlift

2×5 @ 80%

 

 

WOD:

FT

With a running clock:

 

Buy-in

“Baseline”

500m row

40 air squats

30 ab mats

20 Push-ups

10 Pull-ups/Ring Rows

 

Then:

 

4 Rounds

10 Burpee over bar

20 Wall Balls (20/14)

30 Deadlift

 

Varsity – 185/135

JV – 155/115

Freshmeat – 135/95