Saturday, Sept 3rd, 2016

Monday Sept 5th is Labor Day so we will only be having a 9a Crossfit Class, the wod can be done as an individual or as a team of 2. Please come join us for a “fun” wod. Have a safe Labor Day weekend!!!!

 

Warm Up

400m Run

Then 2 Rounds of:

:30 Samson Stretch (Each Leg)
10 Scorpions
10 Good Mornings
10 Light Goblet Squats

 

A) Strength/Skill

Mobilize

 

B) WOD

18 – 15 – 12
Calorie Row
Power Snatch (95/65)

Directly into…

18 – 15 – 12
Weighted V-Ups 45/25
Overhead Squats (95/65)