Tuesday
WOD
As many rounds as possible in 7 minutes of:
5 Deadlifts (M: 225 lbs, W: 155 lbs)
10 Elevated plank pushups (24″ Box)*

*Nose must touch the ground

Rest 3 minutes. Then,

As many rounds as possible in 7 minutes of:
5 Strict pull-ups
5 Diamond push ups*

*Thumbs and index finger touching on diamond push up

Strength
4 sets of:
8-10 Front rack forward lunges
6-8 Barbell ab wheels
 Then…
Max unbroken front squats 60% 1RM
*Constant movement no pause at the bottom or top of front squat

IMG_9825

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REMINDER
Tomorrow we will be running the
31 Heros WOD during all scheduled classes.
Click below if you would like to donate to the cause.
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Labor Day Schedule 
September 1st, 2014
8:30 am
12:00 pm
3:00 pm
4:00 pm
All other classes including Fundamentals, Teens, and Kickboxing are cancelled.

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