Monday Sept 4th: Labor Day hours. 9:30am ONLY. Hero WOD!
Strength:
12 min EMOM
1 Snatch Grip Dead lift + 1 Hang Power Snatch + 1 Hang Squat snatch with 3 sec hold in bottom. Increase weight as you go.
Conditioning:
3 Rds
18 Hang Power Snatch (115/75)(95)65
15 KBS
12 HSPU
Strength: Bench Press 5x6 @ 75-80% Bicep Curls 3x12 Tricep Ext: 3x12 Conditioning: 12min AMRAP 200 Meter Run or 50 Dubs 14 Alt Dumbbell...
For Time: Partner WOD 60 Power Snatches (95/65 lb)(75/55) 60 Burpee Box Jump Overs (24/20”) 20 Pull ups 40 Power Cleans(115/85 lb)(96/65)...
Strength: Deadlift 4x5 @ 75-85% Conditioning: 15min Amrap 5 Heavy Deadlifts (245/185)(225/155)(205/135) 20 Alt DB lunges (10 per...