The workout for 9/1/17 is...                                       

  • By Leslie Friedman
  • 01 Sep, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 9/1 is...

Reminder that Monday, 9/4 is Labor Day and we wll only have 1 class at 9:30am. It'll be a fun one! Then starting Weds, our new 9:30am group class begins on Mon/Weds/Fri. This is a trial class - if attendance is high, we'll keep it around!

Tempo/Pause Front Squats. 4x3.
Start at 50% of 1RM BACK SQUAT and add each set if maintaining the following tempo: 3 second descent, 3 second pause, 1 second ascent, 1 breath at the top.
(15 minutes)
For time:
- 15 Strict Pull Ups (mod: barbell bodyweight rows)
- 30 Box Jumps (24/20)
- 45 Front Squats (135/95)
- 30 Burpees
- 15 Strict Pull Ups (mod: barbell bodyweight rows)
(20 minute cap)
Accessory Work:
- Accumulate 3 min in a hollow hold

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