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Monday, September 3rd

Labor Day Group WOD

There will be one group workout at 9:00am on Labor Day. There will be no additional classes today.

Group workout details to be disclosed Monday when you get here :)

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Tuesday, September 4th

3x3 Overhead Squats @ 85% of one rep max

Athletes to rest as needed [think 2 -5 minutes] between each set.

Subsequent to set #3:

Athletes will spend 10 minutes working heavy Heaving Snatch Balance. During these 10 minutes of work, athletes are encouraged to increase their weight as they go.

TUESDAY ENDURANCE @ TBD

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Wednesday, September 5th

12 Rounds, on the minute

2 Dumbell Man-Makers [45#/25#]

3 Burpees

Athletes will complete 2 Dumbell Man-Makers and 3 Burpees, every 60 seconds. Rest between rounds is dictated by the amount of time it takes to complete the work.

Dumbell Man-Makers are as follows:

Athletes start standing in full extension, with dumbells in hand. They execute a squat thrust [think burpee without the pushup] to the plank position, complete one pushup, right arm row, left arm row, complete one pushup, stand back up and finish with a press.

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