190829 - LABOR DAY HOURS! Read below!

ON LABOR DAY (Monday, September 2nd) we will only be open for classes at 7am, 8am, and 9am! We’re doing an annual WOD called “The 12 Labours of Hercules”!

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? of the DAY - Where did you grow up?

WARM UP - 6 DB inchworms
6 DB Row on each side
6 Floor Pulls

MOBILIZE -
Wall Scap Stretch
PVC Pole Press

STRENGTH - Strict Press
10EB, 5 at a midweight,
4 x 5 @ 70% (round up)

COACH PREP -
Foot Lock

WOD -
AMRAP 8:
1 - 2 - 3 - 4 - 5 ….
Rope Climbs
10 - 20 - 30 - 40 …
Hand Release Push Ups
GOAL OF THE WOD -
Get through 3 rounds (3 rope climbs and 30 push ups)