* Monday, September 5th (Labor Day) there will be one class at 9 AM

WOD:

1a) @ 0:00

5000m/4500m Assault Bike

Max Reps Squat Snatch 135/95

1b) @ 12:00

2000m/1800m Row

Max Reps Squat Snatch 185/135

1c) @ 24:00

1 mile Run

Establish a Max Snatch

Time ends at 36:00. No rest time between pieces.  Max Snatch can be anyway/anyhow.

2) 5 rounds AQAP:

10 Clean and Jerks 155/105

1 Legless Rope Climb

Rest as needed.

3) 3 rounds AQAP:

10 Muscle-ups

20 Toes-to-bar

Rest as needed.

4) Handstand Walk: 10 minutes Practice

Work on any facet of Handstand Walk. If you’re proficient do a longer distance for time, or sets of shorter distances focusing on speed.

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