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

WOD:

1) 3 rounds AQAP:

800m Run

21 Shoulder-to-Overhead 95/65

4 Rope Climbs 15ft

Extra Work:

2) Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

3) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip…Strict, Kipping, Assisted, Supports, etc.

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