Labor Day weekend schedule-

Friday– 5am, 6am, 9am, noon, (NO 4:30), 5:30pm, 6:30pm

Saturday– CLOSED (fundraiser at PFCF)

Sunday– open gym 9:30am-11:15am, yoga 11:15am

Monday-11am

WOD:

Every minute on the minute for 5mins

3 back squats @ 70-75%

*focus on speed*

“Happy Birthday Janice!!!!”

For time-

30 wallballs 14/20 9/10

30 cal row

30 power snatches 55/75

30 chest to bar pull-ups

30 power snatches 55/75

30 cal row

30 wallballs 14/20 9/10

Extra Credit

A)

EMOM 5mins:

1-2 strict muscle ups + 5 dips

Or

B)

5 rounds

5 false grip ring rows

5 MU transitions feet on ground

5 dips

Or

C)

5 rounds

10 ring rows

10 push ups