Saturday, Sept 1:
Family Boot Camp – 12:30-1:05. Parents and kids ages 5-12
Monday, Sept 3:
WODs at 10am and 11am, followed by brunch at the gym. Sign up here to bring something.
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8 rounds
30s on/30s off
Row for cal (80-85%effort)
—
21-15-9
Row (cal)
Squat Snatch (95/65)
*choose a weight that is VERY
light. No more than 60% of 1RM
5 Rounds, Every Minute On the Minute:
Min. 1) 5 Strict Pull-ups/hard ring rows
2) 10 V-Ups/toes to rig
3) 5L/5R Single arm OHS
4) 3 box dips
5) 15 heavy KBS
6) Rest