Friday afternoon classes: 3:30 and 4:30 classes will be open gym; 5:30 class will be regular class.

LABOR DAY SCHEDULE: 9am, 4:30 and 5:30 classes only!

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Strength:
5×3 Front squats @ 80%

WOD:

10 rounds of:
1 Deadlift (275-315 lb./185-225 lb.)
1 30″/24″ Box jump
200m Sprint to food park (walk back)

Post loads and time to comments.

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LEANFIT:

25 minutes of: 45 seconds of work, 15 seconds of rest:
Minute 1: Plank toe touches
Minute 2: Sit-ups
Minute 3: Ring holds
Minute 4: Kettlebell swings (35 lb./26 lb.)
Minute 5: Burpees

Repeat for 5 cycles.

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DE:

25 minutes of: 45 seconds of work, 15 seconds of rest:
Minute 1: Plank toe touches
Minute 2: Sit-ups
Minute 3: Ring holds
Minute 4: Kettlebell swings (35 lb./26 lb.)
Minute 5: Burpees

Repeat for 5 cycles.

Rest 3 minutes, then5x400m Run

Post splits to comments.

Media:
Friday WOD, September 2, 2016