Author: Jade

*Membership Price Changes HERE **Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM WOD: 1a) 0:00 – 10:00 – AQAP: 800m Run 3 rounds of “Cindy” “Cindy” is 5 Pull-ups + 10 Push-ups + 15 Air Squats (scale to Ring Rows as needed). Scale effort so you can complete rounds at around a 60 second per round pace or less. 1b) 10:00 – 20:00 – AQAP: 800m Run 3 rounds of Dumbbell “DT” 50/35 “DT” is 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder-to-Overhead. Scale loading appropriately so you can complete rounds at around a 60 second per round pace or less. 1c) 20:00 – 30:00 – AQAP: 800m Run 3 rounds of “Cindy” “Cindy” is 5 Pull-ups + 10 Push-ups + 15 Air Squats (scale to Ring Rows as needed). Scale effort so you can complete rounds at around…

*Membership Price Changes HERE **Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM WOD: 1) Snatch High-Pull + Above the Knee Hang Muscle Snatch + Snatch Balance: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Snatch Pull + 2 Above the Knee Hang Power Snatch: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch Deadlift + Above the Knee Hang Snatch + Pause Overhead Squat: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) 10 minute AMRAP: 15 Box Jump Overs 24/20 12 Thrusters 65/45 9 Toes-to-bar Extra Work: 5) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 6) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts,…