Mary and Aly
**Labor Day Hours (Monday, September 2nd)**
7am Group Class
9am Group Class
10am-12pm Open Gym
The workout on Monday will be “Hidalgo“. Plan for class to run for 1.5 hours.
WOD
“Three Stooges”
In Teams of 3…
For Time:
100/70 Calorie Row or Bike
100 Box Jump Overs (24/20″)
100 Power Snatches (95/65#)
30 Muscle-ups (Ring or Bar)
100 Power Snatches (75/55#)
100 Box Jump Overs (24/20″)
100/70 Calorie Row or Bike
* There is a 30 minute time cap on this workout. Post time, or total reps completed, to the whiteboard.
Olympic Lifting Class
1. 6×3 Deadlift (climbing)
* 12-15 minutes to work to a heavy set (not a max effort).
2. On the 2:00 x 5 Sets:
1 Pausing Front Squat + 1 Pausing Push Jerk
1 Front Squat + 1 Push Jerk
* 2 second pause in squat and dip. Work to a heavy set.
3. 10min EMOM: 1 Squat Clean
* Across at a challenging weight (~80-90% of 1 RM).
