Alright guys we will be hosting one class tomorrow for Labor day at 9:30am. We will be pushing the squat cycle to Tuesday so we will be hitting a upper body centric Hero WOD tomorrow so your legs still have some pop Tuesday. We have never done this Hero WOD and it looks fun!

A) 38 north Warm and Stretch

B) “Del”

  • 25 Burpees
  • 400 meter Run (20/14 lb medicine ball)
  • 25 Weighted Pull-Ups (20/15 lb dumbbell) (if you can’t do at least 2-3 weighted at a time scale to strict or kip)
  • 400 meter Run (20/14 lb medicine ball)
  • 25 Handstand Push-Ups (scale to DB strict press)
  • 400 meter Run (20/14 lb medicine ball)
  • 25 Chest-to-Bar Pull-Ups (Scale to kip or ring row)
  • 400 meter Run (20/14 lb medicine ball)
  • 25 Burpees