I’m posting early so I can remind everyone that the gym will be closed on Monday. Have a Happy Labor Day. Enjoy your weekend. The gym will be open Tuesday – Saturday so there are still 5 days to work out.

I’ve also been told to take it easy on the shoulders this week. Is anyone else extra sore? Hopefully, you can rest and recover this weekend and be ready to work again. Be sure to scale appropriately. When you need to rest a bit and are really sore, back off a bit where you’re sore and work harder on areas that still feel fine. Find a balance that you can sustain for a lifetime. Injuries are not the goal and won’t make you better.

MONDAY 9-4-17
Gym Closed 
Happy Labor Day

TUESDAY 9-5-17
3 Rounds for time:
15 Chest-2-Bar Pull-ups
20 Burpees
15 Sumo Deadlift High Pulls (95,65)

For time:
5 Rope Climbs
75 Thrusters (75,55)
50 Ring Dips
5 Rope Climbs
50 Overhead Squats (75,55)
75 Sit-ups
5 Rope Climbs

Strength WOD: Back Squats
3 sets of 5 reps
AMRAP in 7 minutes:
5 Box Jumps (30,24)
3 Squat Cleans (225,155)

FRIDAY 9-8-17
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
* for Rx you mest do all 100 reps, then move to the next movement
for scaled you may do 4 quarters, 2 quarters, 2 halves... lots of options

Open Gym from 8 - 10am

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