LABOUR DAY HOURS

9am Class Only

10am – Noon Open Gym

WORKOUT

“Annie are you Ok?”

21-15-9 Rep Rounds of:
Wall Ball -20/14# to 10′
Row (for calories)
Dumbbell Cleans – 15/10kg
Box Jump -24/20″
Kettlebell Swings -24/16kg
Burpees

Move through all 6 stations as a team. One person per station, don’t move to the next station until each team member is finished with their station.

BENCHMARK TRAINING

Games

“16.3”

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 35/25kg
3 bar muscle-ups

Hero

“Gator”

Eight rounds for time of:
85/55kg Front squat, 5 reps
26 Ring push-ups

U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.