Labor Day Weekend Hours:
Saturday 9/3: 8am-10am Open Gym ONLY
Monday 9/5: CLOSED

AMRAP in 3 mins of:
50 Double Unders
7 Deadlifts, 225/155 lbs
Goal: 3+ Rounds

Rest 1:30

AMRAP in 3 mins of:
35 Double Unders
5 Deadlifts, 275/185 lbs
Goal: 3+ Rounds

Rest 1:30

AMRAP in 3 mins of:
20 Double Unders
3 Deadlifts, 315/225 lbs
Goal: 3+ Rounds

Back to back amrap’s today that should be done with intensity! Each AMRAP is 3-minutes. Because these are faster “sprint” efforts we don’t want you to spend too much time getting the double unders done. Think 1-2 sets. Spending no more than :45- :30seconds on any round. The deadlift weight will go up with each round and for round 1 it should be a moderate to light load, on round 2 a moderate to heavy load and round 3 should be done at a heavy load. Adjust the weight as needed but work to keep the intended stimulus for each round. You will rest :90sec between each AMRAP and focus on a full recovery before heading into the next AMRAP.

Post Work
2-3 rounds for quality of:
10 L/10 R Diagonal Banded Pull Aparts
10 Scap Pull-ups
5 WY Negatives