Warm Up
3 Rounds
15 Band Good Mornings
5 Squat to Bootstrappers
10 Pause Squats
5 Plank to Squat
Strength
RDL (20 Min)
Prep: 1×10 w/bar, 3×5 working up
Work: 4×5 at same weight
“Saved by the Barbell”
3 Rounds, 1 Min max reps at each station
Burpees
Wall Ball
Deadlift (M:115/95, W: 83/63)
Med Ball Sit Up
Hang Power Clean
1 Minute Rest
Reminders:
– H Street Location CLOSED for CF-L1 Seminar, 9/1 & 9/2
– Labor Day WOD 10 am @ both H and U Street locations, 11:30am – 1pm Open Gym
– Mark your calendars! CFDC SMACKDOWN is coming!!
Saturday, 10/13 @ H Street Location
