Monday 09/01/14


Published August 31, 2014


Have a fun & safe Labor Day!


PreWod

You will have your choice of either Fran or Helen! You must do one of them or you are not invited into the gym!


Movements

High Hang Clean + 2 Front Squat Work to heavy load


MetCons

Fran

21-15-9

Thrusters (95/65lb)

Pull-ups

MODIFICATIONS:

LMH - 110/75 lbs
L4 - RX
L3 - 75/55 lbs
L2 - 65/45 lbs
L1 - 55/35 lbs, assisted pull ups
L1m - 15-12-9
Thruster (manageable weight)
Assisted Pull Ups

Helen

3 rounds for time:

400 meter run

21 KB Swings (55/35lb)

12 Pull-ups

MODIFICATIONS:

LMH - 70/55 lbs, C2B Pull Ups
L4 - RX, sub 9 minutes
L3 - RX
L2 - 44/26 lb kbs
L1 - 35/18 lb kbs, assisted pull ups
L1m - 3 Rounds
Run 250 m
21 KBS (manageable weight)
12 Assisted Pull Ups

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