
ANNOUNCEMENTS:
– We will be closed for Labor Day, Monday September 4th.
– Our September on-ramp begins Tuesday Sept 5th at 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2 rounds of
10 x American KB Swings
10 x Push-ups
10 x Abmat Sit-ups
III. Mobility
Impact/Focus: Deadlift (Week 8)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 5-5-5-5-5 (+5-10lbs from previous week)
Notes: 75% work was based off current 5-rep max established on 07.07.2017.
Post loads to comments.
“All Labor”
20-16-12-8 reps for time of
Overhead Squat (95/65lbs)
Lateral Burpees
GHD Sit-ups
Post scores to comments.
Deadlifts: 165
All Labor: 21:32 Rx
250#.
9:21 Rx.
No Deadlifts permitted…..
“All Labor” : 12:10 (95# BS/Elevated PU- Slamball Jump-overs/GHD)
Deadlift: 215#
“All Labor”: 15:39 Rx’d