FRIDAY

This weekend is Labor Day weekend. Saturday and Sunday hours will remain as usual. I will announce hours for Monday, Labor Day.

SKILL:

Pull ups

Let’s work on strict pull ups, ring rows, supine ring rows, weighted pull ups, kipping pull ups, butterfly pull ups. Pick a skill and work on it.

CrossFit WOD:

5 rds:

3 min amrap

3 hspu L1 db press 20#/15#

5 deadlift 225#/155# L1 95#/65#

7 T2B L1 medball situps

1 min rest between rounds.

Pick up where you left off in the amrap for a total score of rounds and extra reps.