Only 1 Class on Labor Day at 7:30am!

W.O.D. Sep 02, 2014

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Yoga has permanently moved from Monday's @7:30pm, to WEDNESDAYS at 7:30pm!
Tuesday 9/2/14
Warm-up
Coaches Warm Up & Dynamic Movement Prep
TGU --> waiter's walk
KBS
DB Ext
Burpees/Squat Thrusts
Strength / Skill Work
Push: Push Press (4 x 5 building, rest 2:00)
Keep your chest up, make sure your knees track your toes in the dip.
WOD
Rest 3 minutes in between each 3min AMRAP
WOD.A: Metcon (AMRAP - Rounds and Reps)
3min AMRAP
7 Wall Balls 20/14
7 Pull ups
3 Burpees

Scaling:
Pull ups --> ring rows or jumping pull ups, no bands
Burpees --> Squat Thrusts (for all 3 WODs)
WOD.B: Metcon (AMRAP - Rounds and Reps)
3min AMRAP
7 Box Jumps 24/20
7 Push Press 95/65
3 Burpees
Scaling:
Height & weight to unbroken status
WOD.C: Metcon (AMRAP - Rounds and Reps)
3min AMRAP
7 AbMat Situps
7 RKBS 70/53
3 Burpees
Scaling:
Unbroken weight