September 6 - 10

Aaron's hosting a hero WOD Monday morning at 9am, everyone is welcome to join us! The workout will be all outside. We'll be open regular hours starting Tuesday at 5:30am.

Tuesday
Warm. 5 Minutes Double-under Practice or Cardio
Strength. 7x1 Back Squat, heaviest weight possible for each set
Core

Weightlifting Wednesday
Warm. 3x5/ arm Turkish Get-up
Strength. 3 Rounds
7 Power Clean + 7 Jerks
WOD. 4 Rounds, each for time
7 Ring Muscle-ups
7 Push Jerks
20/15 Cal Bike
Rest 1:1 Ratio between rounds

Thursday
WOD. 4 Rounds
50m Walking Lunge
400m Run
30 V-ups
20 Wall balls
10 Strict C2B Pull-ups

Friday
WOD. "McGhee"
30 AMRAP
5 Deadlift (275/185)
13 Push-ups
9 Box Jumps