4 September 2015 4 September 2015
Friday 4 September 2015 '4 September 2015'

burnSaturday, we will have open gym at 0900. “Murph” will start at 10.  We will have burgers, but bring your own bun/donut!

1. Warm-up level 2
9 minute light weight sled pull.
2. Strength
Back squat 3×3 @75%
3. Met-Con
AMRAP 5 Minutes
7 Toes to Bar
7 Sumo Deadlift High Pulls 135/95lbs

Extra, choose a or b
a. 5 Rounds
Row 100/80 calories
Rest 3:00:
b. 30-20-10
Box Jump Overs 24/20″
Alternating Pistols

1. Warm-up level 1
9 minute light weight sled pull.
2. Strength
Back squat 3×3 @75%
3. Met-Con
AMRAP 5 Minutes
7 Toes to Bar
7 Sumo Deadlift High Pulls 95/65lbs

1. Warm-up Base
9 minute light weight sled pull.
2. Strength
Back squat 3×3 @75%
3. Met-Con
AMRAP 5 Minutes
7 knee ups
7 Sumo Deadlift High Pulls 75/55lbs

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