LABOR DAY HOURS: 9:45am-12:00pm The gym will open at 9:45am for warm-up. We will be running two heats only of a Hero WOD. Heat 1 will kick off at 10:00am, Heat 2 will begin at 11:00am
Warm-up Drills
I. Run 400m
II. 3 rounds of
5 x KB Deadlift (24/16)
5 x KB Swings
25ft Bear Crawl
25ft Inchworms/Hollow Hold
III. Mobility
“Laborious”
For Time
Run 400m
Then 4 rounds of
8 x Deadlift (225/155)
12 x Burpees
40 x Double Unders
Post times to comments.
Impact/Focus: Rowing
Complete the following post-WOD. Rest at least 5-10 minutes before completing this row.
Row 100 Calories for time
Post times to comments.
Skill Development
Not for time
100 x Abmat Sit-ups
Laborious 13:51 (135# DL)
Row 9:51
20:01 & 6:41 rowing and 13:45 & 7:11 rowing but it broke my new sneakers so a very high price was paid…
15:53, 125#, 9:00 row
18:47 Rx/7:34
Nice workout
15:57 RX (165#) / 8:10