* Monday, September 1st, there will be only ONE class at 9 AM

** CrossFit Team Series Information HERE

Pre Class:

1) 20 minute EMOTM: Odd, Handstand Push-ups, Even, Wall Ball 30/20

Work on any variation of a Handstand Push-up, Wall Balls no more than 10 reps/round.

WOD:

2) Back Squat: 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%

Warm-up as needed. Rest 90-120 seconds between sets.

3) AQAP:

21 Overhead Squats 135/95

21 Chest-to-bar Pull-ups

75 Double-unders

15 Overhead Squats 135/95

15 Chest-to-bar Pull-ups

50 Double-unders

9 Overhead Squats 135/95

9 Chest-to-bar Pull-ups

25 Double-unders

Post Class:

4) Glute Series: 3 sets of 10 Mini Squats, 10 Monster Walks F,B,L,R, 10/side Clam Shells, 10 Glute Bridges

For all movements keep a mini-band around your knees. Rest 90-120 seconds between sets.

5) Sled Drag: 6 x 50m

Heavy. Rest 60 seconds between sets.

6) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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