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Monday Labor Day WOD! 9:30 only!


Partner WOD:

* For Time * 40 Front Squats (115/75)(95/65) * 200m meter Run * 40 Kettlebell Swings * 200 meter Run * 40 Push press (115/75)(95/65) * 200 meter Run * 40 Burpees * 200 meter Run * 40 Chest-to-Bar Pull-Ups * 200 meter Run * 40 Box Jumps Over (24/20) * 400 meter Run * 40 Hang Power Cleans * 200 meter Run 


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Strength: Push Press 1x3 @ 55%, 1x3 @ 65% 5x3: 75%, 85%, 90%, 80%, 70% Super Set: Strict Pull ups 5x 3 Conditioning: 15 min Amrap 20 kbs (70/55)(55/35) 15 HSPU 10 hang power clean (135/95)(125/85)

Strength: High Hang Power Snatch 2 sets of 3 for a warm up 4 sets of 3 reps. Increase weight each time Conditioning: 4 Rounds 14 Toes to Bar 100 Dubs 14 Deadlift (225/185)(205/165)(185/135)

Conditioning: 30 min AMRAP 400m Run Together 20 Burpees 40 Air Squats 20 Push ups 60 Weighted Sit ups 20 Pull ups