*Membership Price Changes HERE

**Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM

WOD:

1) Behind the Neck Jerk: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Perform in your Jerk grip.

2) Close Grip Bench Press w/Chains: 5 set sof 3

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. You choose the chain weight.

3) Banded Trap Bar Deadlift: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. You choose the band tension.

4) 60 minute AMRAP:

5 Power Snatch 135/95

500m C2 Row

10 Kipping Handstand Push-ups

400m Run

15 Wall Balls 30/20

300m C2 Bike

Aerobic AMRAP, round times should not change. Power Snatches should be done as fast singles. Handstand Push-ups and Wall Balls should all be unbroken, scale volume as needed to get desired affect.

5) Sandbag Carry: 2 sets of 100m @ 200/150

Rest 5 minutes between sets. Treat these as sprint efforts.

6) Landmine Fat Grip Row: 4 sets of 20

Rest 2-3 minutes between sets. Keep it strict.

7) GHD Sit-ups: 10 Reps Every 1:00 x 10 sets

Focus on speed of reps.

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