*Monday, September 2nd is Labor Day…There will be one class at 9:00 AM.

WOD:

1) “WZA 19.3” – 20 minute AMRAP:

3 rounds of “DT” @ 95/65 – Finished By 4:00

3 rounds of “DT” @ 135/95 – Finished By 8:00

3 rounds of “DT” @ 155/105 – Finished By 12:00

3 rounds of “DT” @ 185/135 – Finished By 16:00

Max Rounds/Reps of “DT” @ – 205/145 – Finished By 20:00

The times mark when you need to have the 3 rounds done by to be able to continue in the workout. Have fun, pace appropriately, don’t go out too hot.

2) 3 rounds AQAP:

600m Run

21 Dumbbell Front Squats 50/35

12 Strict Ring Dips

Scale as needed.

3) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement. Scale loading as needed for desired stimulus.

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