*Membership Price Changes HERE

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

WOD:

1) 5 x 4 minute AMRAP – 1 minute Rest:

21-18-15-12-9 Wall Balls 20/14

21-18-15-12-9 Kettlebell Swings 53/35

21-18-15-12-9 Burpees

Each 4 minute AMRAP the rep scheme decreases by 3 reps. Start from scratch at Wall Ball #1 each 4 minute block.

Extra Work:

2) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip.

3) Band Pull-Aparts: 100 Reps

Focus on positioning over speed. Switch between over and underhand every 10 reps.

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