9.6.22 Workout of the Day

Labor Day Wod For Ret

Fall League Week 1
Workout is posted on our Members-Only FB page. Please read all the information including the “bonus.” All heat requests must be texted by captain to Amber or Martin by Tuesday PM.

Barbell
Strength
Back Squat
5x3

“Rinse & Repeat”
Every 2 minutes x 10
200 m row or run
8 calorie bike or ski (or burpee to target)

*Add 1 calorie each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.

Interval
30 minute leapfrog AMRAP
12 Double DB Hang Cleans (50/35’s)
100 m Sprint
8 Box Jump Overs-no touch- (24”/20”)

Midline
4 sets for quality
15 Glute Bridges
20 Russian Twists
1:00 Minute Low Plank