Thursday Workout: SP, Team WOD

Please note our Labor Day Schedule (September 7):

• 11am: Essentials

• 12pm: CrossFit Make-up (will be a suggested “Hero” WOD)

Don’t forget about the potluck this Friday!!

STRENGTH

Shoulder Press, 5×5, building in weight each set, rest 1-2 minutes between sets

WOD

1 Time Thru: 4 Minute Stations for Max Reps of the Following:

• Wall Ball (20/14)
• Burpee Pull-up (Advanced: Burpee Muscle Up)
• Lunge with Plate Overhead (45/25)
• Row (Calories)*

*Notes: Teams of 2 (only one person working at a time). Sub Burpee + Ring Row if necessary, and do unweighted lunges.  For Row, must switch every 20 strokes – so make them count!

ANNOUNCEMENTS/UPCOMING EVENTS

1. September 4: First Friday Potluck at the Gym!

2. September 11: Join us for Fridays After Five!

3. Dominique is competing in the 2015 Harvest Queen Autumn Strongwoman Competition on September 5!

4. Competition Class Starting back up September 6!