Everyone looks good before the workout, ha!
Labor Day week end hours
Saturday 8:30/9:30 am
Sunday 9 am, 3:30-5 pm open gym
Monday 9 am Hero WOD
Warm-up
Run 400 meters
Then 3 rounds
lunge 50'
15 ring pulls
15 medball cleans, 20/14#
Strength
Deadlift 5.5.5.5
@ 80% 1 rep max effort
WOD
3 Rounds
Run 600 meters
18 Thrusters, 95/65#
Midline Stability
3 Rounds
20 Evil wheel
20 Abmat situps, 25#
