WOD
A.1 Bench Press – 10, 10, 10
A.2
24 Minute EMOM
Minute 1: Run 100M
Minute 2: 15 KB Swings
Minute 3: 10 Thrusters #65/#45
Minute 4: 4-6 Strict Pull Ups
A.3
4 Rounds
20 GHDSU/Ab Mat Sit Ups
20 Back Extensions/Supermans
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WOD
A.1 Deadlift – 10, 10, 10
A.2
12 Minute AMRAP
Wall Ball Max Reps
When you stop… Run 100M
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WOD
A.1 Press – 10, 10, 10
A.2
10 Minute AMRAP
10 Power Snatch #95/#65
15 Cal. Row
A.3
3 Rounds
50 Ab Mat Sit Ups
100 Flutter Kicks
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WOD
A.1 Back Squat – 10, 10, 10
A.2 4 Rounds
15 Box Jumps #30/#24
Run 400M
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Labor Day Hours
The gym will be open for one class tomorrow at 9am. Schedule will return to normal hours Tuesday. Happy Labor Day.
Labor Day Hero WOD
“Hotshots 19”
6 Rounds
30 Squats
19 Power Cleans #135/#95
7 Strict Pull Ups
400m Run
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Partner WOD
Run 1,000M
4 Rounds
40 Goblet Squats #53/#36
30 Toes 2 Bar
20 Push Ups
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