WOD
A.1 Squat – 3, 3, 3, 3, 3
A.2
21-15-9
DB Push Press #50/#35
Box Jump
Run 600- 400-200
A.3
6 Rounds
:30 Deadhang Pull Up Hold
:30 Plank
:30 Rest
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Labor Day WOD
3 Rounds for Max Reps in 17 Minutes
1 Minute Burpees
1 Minute Wall Balls
1 Minute Deadlifts #115/#75
1 Minute Medball Sit Ups
1 Minute Hang Power Cleans #115/#75
1 Minute Rest
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WOD
30 Deadlifts #225/#155
20 Front Squats #155/#105
10 Power Snatch #115/#80
50-40-30-20-10 Calorie Row
20 Burpees after each round
21-15-9
Knees to Elbows
Ring Dips
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WOD
A.1 Bench Press – 7, 7, 7, 7
A.2
50 Ball Slams #40/#30
70 Double DB Lunges #50/#35
Run 1 Mile
(Do not partition)
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