“We didn’t lose the game, we just ran out of time.” -Vince Lombardi
Happy Labor Day! We’ll have two classes in the morning only. All Levels at 8 AM and 9 AM. Open gym then from 10 AM to 11 AM. No afternoon classes.
“The Seven”
Seven rounds for time of:
-7 Handstand push-ups
-135 pound Thruster, 7 reps
-7 Knees to elbows
-245 pound Deadlift, 7 reps
-7 Burpees
-7 Kettlebell swings, 2 pood
-7 Pull-ups
Many scaling options available, come in and start your holiday with a great Hero WOD! Happy Labor Day!
Competition
A.
Five sets of:
Snatch Balance + Overhead Squat
Rest 2 minutes
Perform one full snatch balance – drive yourself under the barbell, then stand fully, then perform an overhead squat.
B.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85% of 1-RM
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
Rest 2 minutes between sets.
C.
Six sets for times of:
Row 250 Meters
15 Kettlebell Swings (32/24 kg)
10 Burpees
5 Muscle-Ups (ladies = 3-4 reps, should be unbroken at least first 3 sets)
Rest 4 minutes
