Friday 8-31

Labor Day schedule changes

Saturday 9/1 9am class canceled, and Monday 9/3 6am class canceled. All other classes will run.

warm up
CF Classic
3×5
pull ups
ring dips
ghd sit ups
back extensions
walking lunges
OHS

skill/strength
ring work
spend 15 minutes working on the rings. you can do MUs, dips, ring supports, pull ups, HSPU, iron cross, whatever you like!

conditioning
For time
run 900m(3 laps)

75 wall balls(20/14)
run 900m