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

WOD:

1) 5 rounds AQAP:

30 Wall Balls 20/14

20 Pull-ups

10 Power Cleans 135/95

Extra Work:

2) Double-unders: 10 minutes Practice

A goal in proficiency in the movement should be to built to 100 Unbroken.

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