* Monday, September 5th (Labor Day) there will be one class at 9 AM

WOD:

1) Back Squat:

@ 0:00 7 Reps

@ 3:00 7 Reps

@ 6:00 7 Reps

@ 9:00 3 Reps

@ 11:00 3 Reps

@ 13:00 3 Reps

@ 15:00 3 Reps

Warm-up as needed. Star at 65-70% of your 1RM. Build into a heavy 7 for the day in the first 3 sets. Then build into a heavy 3 for the day in the next 4 sets. Last sets of each rep range don’t have to be your heaviest.

2) 3 rounds AQAP:

20 Burpees

400m Run

80 Single-unders

Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE