Thursday September 5

ANNOUNCEMENT: There will be NO Open Gym Time tomorrow morning (Thursday, Sept. 5)

WARM-UP
3 Rounds OF
10 PVC dislocates
10 Alt-T’S (no push-up)
10 PVC OHS
10 Spider Lunge/side

STRENGTH
Overhead Squat 5-5-5-3-3-3
– work up to max effort for the day

MET-CON
Complete for time:
40 Wall ball (RX’d wts M=20#; W=16#)
300 M Row
40 Alt. DB Snatch (from the floor, alternating hands, for every rep; RX’d wts M=1/4 BW; W=1/6 BW
* group according to wall ball weight;
* begin when the preceding person has finished their wall balls (you may wait until the 30″ or 1′ mark to make time recording easier)
* Keep track of your own times!