Strength
Front Squat 1×5 (70%), 1×3 (80%), 3×1 (90-100%), 3×3 (85%)
Conditioning – “Finally a Chipper”
800m Run
100 Wall Balls 20/14lb
50 Box Jumps 24/20″
25 GI Janes (8’/7′ Bar)
1000m Row
WOD Notes: Rx’d height for wall balls is 10′ for both men & women, but you may scale to the gray or red line. You may not rebound on the box jumps. For the GI Janes, you can jump right into the pull-up or you can swing & kip your way up.
REMINDER: Labor Day (Monday Sept 2nd) – 9am & 10am classes only + open gym from 11-2pm.
Joan refusing to look at her 500m pace on the monitor!