Who wants to do a Labor Day Hero WOD???
10am Monday, Sept 2… Bring a friend!
Warmup: ROM drills
20 Press with PVC
2 min jump rope
Strength: Strict Press
Warmup: 5/5/3 @ 40/50/60%
Work: 5/3/1 + @ 75/85/95% 1 RM
As many rounds as possible in 20 minutes of:
Run 400 meters
Max Rep pull-ups
Note number of pull-ups completed for each round.