WOD 9.02.17


WOD 9.02.17


We are back to working our progressions this weekend 🙂


Just a heads up that we will not be holding classes this Monday on Labour Day. Get outside, spend some time with your family and friends in the mountains or where ever your happy place is. We’ll see you all in a couple of days.


-Coach AG




12 mins of movement:

6 Stripper squats

8 alt cossack squats

10 cals

:20 AMRAP Scap Pull-ups




Romanian Deadlift x 5-7

block hold/ Block and Twist x 3-4 reps / side

FLR to shoot Thru x 6-8 reps




0-10 mins:

Run 1 mile


10-20 mins

build to a heavy-ish Deadlift


20-30 mins


5 Pull-ups / Jumping Pull-ups

10 Push-ups

15 Air Squats

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