9.04.2015

Saturday 09.05.15

If we're talkin' bodies...
LABOR DAY HOURS
Monday, Sept. 7th
OPEN GYM ONLY
8 AM to 12 PM

Saturday Funday, where YOU choose the WOD

WOD Choices
#1
"Gwen"
Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
--
#2
21-15-9 reps for time of:
Body-weight bench presses
Bar muscle-ups
--
#3
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

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