WOD

Back Squat 4×2@ 80% Deadlift 4×2@75% Romanian Deadlift 2×15

Labor Day Schedule 9am class only ‘Del’ Fort Time 25 Burpees 400m Run with med ball 20, 14 25 weighted pull ups 20# 400m Run... Read More

**Monday Labor Day – class at 9am only** Partner WOD For Time 800m Run Then 50-40-30-20-10 Kettlebell Swings 53, 35 Sit Ups Then 50-40-30-20-10 Pull... Read More

Build to 1 rep max for day Snatch Clean and Jerk

6 Sets.  Rest 4 minutes between efforts Bike max cals 1 minute

EMOM 20 odd minutes Jerk x2@65-75% even minutes Deadlift x5.  use jerk weight

For Time 21-15-9 400m Run each round Power Snatches 95, 65 Pull Ups

1) Build to max in 12 minutes Power Clean & Push Press 2) Build to max Front Squat 3) Skater Squats 2×15 each leg

AMRAP 20 12 Toes to Bar 20 OH Walking Lunge Steps w/ plate 45, 35 100m farmer carry DB/KB

1) Back Squat 5×3@85% 2) alternate movements; 4 sets. 10 strict pull ups 10 each arm- half kneeling single arm DB press 20 russian twists