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DSC_0443LABOR DAY HOURS: 9:45am-12:00pm The gym will open at 9:45am for warm-up. We will be running two heats only of a Hero WOD. Heat 1 will kick off at 10:00am, Heat 2 will begin at 11:00am

Warm-up Drills
I. Run 400m
II. 3 rounds of
5 x KB Deadlift (24/16)
5 x KB Swings
25ft Bear Crawl
25ft Inchworms/Hollow Hold
III. Mobility

For Time
Run 400m
Then 4 rounds of
8 x Deadlift (225/155)
12 x Burpees
40 x Double Unders

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Impact/Focus: Rowing
Complete the following post-WOD. Rest at least 5-10 minutes before completing this row.

Row 100 Calories for time

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Skill Development
Not for time
100 x Abmat Sit-ups

Samy Daghir

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