Harbor East is CLOSED this weekend (8/31 & 9/1)
Labor Day Monday September 2nd:
9am and 10am classes ONLY
Skill
Muscle Up Cycle
Every minute for 8 Minutes
3 Muscle ups
or
6 Ring Rows (pause at your chest)
6 Fast Turn overs+Ring Dip (Pause at the top, low rings)
Pull Up Cycle
Every 2 minutes for 8 minutes
:20 Chin over bar Hold
3 Slow Negatives
20 Banded Pull downs (Straight arms, pull purple or red band to waist)
Metcon
____ Cal Row
25 Hang Cleans
Rest 1 Minute
____ Cal Row
15 Power Cleans
Rest 1 Minute
2 Rounds
20 min cap
Fitness: 25 (95/65)
Performance: 30 (135/95)
Open: 35 (155/105)
Athletes: Our pulling Progression continues. Focus on form during the skill work. Then pick a weight on the hang cleans you can move!
