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

WOD:

1) Power Snatch: 1 Rep EMOTM x 15 sets

Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit.

2) Power Clean + Push Jerk: 1 Rep Every 1:30 for 10 sets

Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit.

3) 3 rounds AQAP:

800m Run

21 Shoulder-to-Overhead 135/95

7 Rope Climbs 15ft

Extra Work:

 4) Sled Drag: 400m

Light. Focus on walking through your heels.

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