Saturday September 7th


Saturday September 7th

8am Endurance:
Option 1 Run
2×400 with 60 second rest
2×800 with 2 minute rest
Run 1 Mile with 4 minute rest after
2×800 with 2 minute rest
2×400 with 60 second rest

Option 2- Partner endurance
8 minutes at each station (bike, row, ski)
Spend 8 minutes at 1 station before moving to the next
Switch every minute, score is total calories, if there are more than 6 people we will sub the ski.

9am Mobility
Come get bendy, you know you need to.

10am Workout:
Warm Up:
2 Rounds
200m Row
8 Kip Swings
7 Empty Bar Push Press
5 Empty Bar Hang Cleans

20 Min AMRAP
5 Power Cleans 145/105
10 Toes to Bar 15
Wallball Shots 20/14
**with the Open approaching we will start holding movement standards a little higher to get everyone used to what we will see in the Open workouts. Meaning, squats BELOW parallel, FULL extension of overhead movements, standing ALL the way up on deadlifts, etc..**