WOD

Deadlift 3-3-3-2-2-2-1-1-1

**CLASS AT 9AM ONLY TODAY** ‘Tommy Mac’ 2 Rounds for Time 12 Burpees 12 Thrusters 115/75 12 Burpees 12 Power Snatches 12 Burpees 12 Push... Read More

**Class 9am only Monday Labor Day** 3 Rounds for Time 18 Chest to Bar Pull Ups 16 KBS 70/53 14 KB Hang Clean 800m Run

1) Front Squat 3-3-3-3 2) For Time 5-10-15-20-15-10-5 Shoulder to Overhead 135/95 Lateral Bar Burpees

**Schedule Monday Labor Day Sept 4th. Class at 9am only.** 5 Rounds for Time 75 Double Unders 30 Abmat Sit Ups 15 Pull Ups

1) EMOM 8 Power Clean + Hang Power Clean + Jerk + Front Squat + Jerk 2) Power Clean & Jerk 1-1-1-1-1-1

Run 10x200m Rest 1 minute between runs

Emom 30 Min 1: 10-15 wall balls 20/14 Min 2: 7 deadlifts 225/155 Min 3: 2-3 wall walks

8 Rounds for Time (cap 16) 6 Hang Cleans 135/95 10 Push Ups 10 Pull Ups

1) Bent Over Barbell Rows 10-10-8-8-8 2) AMRAP 10 10 DB Ground to Overhead 50/35 10 DB Shoulder to Overhead 20 Abmat Sit Ups *GTO... Read More