*Membership Price Changes HERE

**Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM

WOD:

1) Bike/Ski/Row/Run: 40 seconds Hard Every 1:00 x 7 sets

Pick a medium and output that you can maintain for all 7 sets.

2) Sled Drag: 50m Every 1:00 x 7 sets

Pick a moderate weight. Something you can “power” walk with, and complete in 30-40 seconds.

3) Double Kettlebell Front Rack Carry: 50m Every 1:00 x 7 sets

Pick a loading you can maintain unbroken for all 7 sets.

4) 10 minute AMRAP:

15 Box Jump Overs 24/20

12 Thrusters 45/35

9 Knees-up

Extra Work:

5) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

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

https://www.youtube.com/watch?v=q0ffswUVoxA