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

** CrossFit Team Series Information HERE

WOD:

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

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

2) AQAP:

21 Overhead Squats 95/65

21 Pull-ups

75 Double-unders

15 Overhead Squats 95/65

15 Pull-ups

50 Double-unders

9 Overhead Squats 95/65

9 Pull-ups

25 Double-unders

Extra Work:

3) Bar Muscle-ups: 10 minutes Practice

Work on any facet of a Bar Muscle-ups

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.

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

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