September 4 - 8, 2017 | "Weekly Programming"

Monday, September 4, 2017
LABOR DAY SCHEDULE:
9 am - OPEN GYM
10 am - WOD "Fran" or 1RM Thruster
11 am - BEER MILE

Tuesday, September 5, 2017
Skill:
Strict Press out of rack - find heavy single
WOD:
4 Rounds
~50 Double Unders
~25 Deadlift 225/155
~200 meter run

Wednesday, September 6, 2017
Skill:
Max Pushups - 1 set (no pausing to rest)
WOD:
20 minute AMRAP
~10 Box Jumps 24/20
~10 Toes to Bar
~10 Overhead Squat 95/65

Thursday, September 7, 2017
Skill:
1 mile run for time
WOD:
21-15-9
Shoulder to Overhead 135/95
Burpees Over the Bar

Friday, September 8, 2017
5:30 am, 8 am, 9 am:
"Kill Your Goat" (find your weakness and eliminate it!)
No 4:30 pm or 5:30 pm regular class but come join our Olympic Seminar hosted by Waylon! Come work on your clean an jerk and snatch!

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