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 :)
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
Wednesday, September 5th
12 Rounds, on the minute
2 Dumbell Man-Makers [45#/25#]
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.