September 5, 2016

Noah Kim looking fresh @ 2 weeks old (PC: @joekimstudio of course!)

LABOR DAY SPECIAL HOURS REMINDER:

Open Gym hours: 0900-1100 AM

Class WOD @ 0900 AM

(WOD)

THREE ROUNDS FOR TIME:

400m Run

10 Squat Cleans (135/95)

15 Burpee-over-Barbell

(SUPPLEMENTAL)

A) CLEAN PULL + CLEAN + JERK

1+1+1 @ moderate weight

…Complete 6 sets…

B1) PUSH PRESS

6 reps

…Rest 1 minute…

B2) PENDLAY ROWS

8-10 reps

…Rest 2 minutes. Repeat B1-B2 x 4 sets…

C) 20 GHD Sit-Ups

Complete 3 sets

…Rest as needed…

(BURN)

COMPLETE 6 SETS:

12 Cal Assault Bike

20 Reverse Crunches

400m Row

20 Ab Bicycles (2-count)

200m Run

10 Weighted Sit-Ups w/10lb plate overhead

…Rest 1 minute between sets…