Monday - Labor Day 09/07

8:00am CLASS ONLY TODAY

Partner WOD - 5RFT

• 400m Run (Together)

• 4 Rope Climbs

• 20 Burpees

• 20 DB Snatch (50/35)

Friday 09/04

Today is the last of our “summer Fridays” with the additional 7am class.

Labor Day - Monday 09/07 - 8:00am class only

Strength Day

Part 1 - Back Squat

• Every 2:00 - 3-3-2-2

• @ 8:00-14:00 build to a heavy single

Part 2 - Every 90s x 8 Sets

• Sets 1-4 = 2 Snatch

• Sets 5-8 = 1 Snatch

• Build based off feel

Thursday 09/03

Reminder tomorrow is the last day of our additional 7:00am class on Fridays for the summer.

Also we will only have an 8:00am class this Monday - Labor Day

WOD - 3:00 AMRAP + 1:00 Rest x 5 Rds

• 12 T2B

• 10 Burpee Box Jump Overs (24/20)

• Max Cal Row/Ski/Bike

Post WOD - 5 Rounds

Double KB holds

• :20 Farmers Hold

• :20 Front Rack Hold

• :20 Overhead Hold

• 1:00 Rest

Wednesday 09/02

Strength - Every 2:00 × 7 Sets

• 3-3-2-2-1-1-1 Power Cleans

• Build based off feel

WOD - 6 RFT

• 5 Hang Power Cleans (135/95)

• 100m Run

• 5 Push Jerks

• 100m Run

Tuesday 09/01

Body Armor - 4RNFT

• 50ft Low bear crawl

• 10 Single leg glute bridges

• 40 Flutter kicks

• 20 Banded bicep curl

WOD - 3 RFT

• 30 Wallballs (20/14)

• 30/24 Cal Row

• 30 Sit Ups