* Monday, September 7th, Labor Day, there will be one class at 9 AM.

WOD:

1) 5 Push Press + 20-40 seconds Front Plank Hold: Every 2:00 for 10 sets

Warm-up as needed. Reference 8/5//15 for Push Press numbers. Goal should be to build a little heavier than last time. Pick a time for the Front Plank that you can maintain for all 10 sets. Perform the Front Plank in the Push-up position so as to further stress the Triceps.

2) 5 rounds AQAP:

25 Kettlebell Swings 35/26

25-37.5-50m Shuttle Run

This is done as an out and back to the 25m, then 37.5m, and finally 50m, totaling a 50m, 75m, and 100m run.

Extra Work:

3) Ring Rows: 4 sets of 10

Rest 90-120 seconds between sets. Feet on 20″ Box. Add load if able.

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