Monday September 7th WOD

LABOR DAY SCHEDULE:

Monday 9am and 4:15pm ONLY

Warm up:  500m row + coach-led BW drills and PVC mobilty

Strength:  Squat clean/Push jerk

-12 minute build

Conditioning:  “DT”

5 rounds for time

-12 Deadlifts 155/110lbs

-9 Hang power cleans

-6 Push jerks

Post:  400m jog + Foam roll

Modified strength:  Hang power clean build up to 65% (7 minutes)

Push press build up to 65% (from the floor)

-Have beginners share PVC pipes and then bars

Modified conditioning:  5 rounds for time

-10 Sumo deadlift high pulls (53/35lbs, with a KB

-10 KBS (53/35lbs, Russian)

-5 burpees

-500m row (Cash out)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Nick ProhaskaComment