Labor Day WOD

Perdido Bay CrossFit – CrossFit

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

Warm-up for workout

Metcon

Labor Day Workout (Time)

Labor Day Workout

500 m row

20 pull-ups

10 front squat 135/95

125 feet of overhead walking lunge

200 m run with medball

125 of OH walking lunge

10 font squat

20 pull-ups
Front squat pull from floor

OH walking lunge 30/20/14/10

Run with same weight ball