Harbor East will be closed Saturday and Sunday (9/1 and 9/2) for a Level 1 seminar.
Skill WOD
8 Single Arm Bent Over DB Row (8 each arm)
8 Ring Dips
4 Rounds
WOD
600/500 M Row
50 Doubles
30 Power Cleans
600/500 M Row
50 Doubles
30 Front Squats
Fitness: 115/75
Performance: 135/95
Open: 155/105
20 Minute time cap.
DRIVE – CFH 5:30pm
WOD
5 Tempo Ring Rows (3 seconds on the way down 3 seconds on the way up)
10 Push Ups (go weighted if you can)
Sled Pull (down and back)
3 Rounds
WOD
Every 7 Minutes for 21 Minutes
800 M Run
16 Single Arm Curl to Press
Max Burpees
