*There will be ONE (1) Class Monday, September 3rd @ 9:00 AM

**Help Support Damon HERE

WOD:

1) Every 3:00 x 7 sets:

1 Rope Climb or 3 Sit-to-stand

5 Strict Press

15 Kettlebell Upright Rows

For the Strict Press build as heavy as deemed fit. Pick a Rope variation you can manage for the 7 sets. For the Upright Rows, both hands on the Kettlebell, slow, controlled, and strict. Pick a weight you can use for all 7 sets.

2) 12 minute AMRAP:

12 Box Jumps 24/20

6 Thrusters 65/45

6 Bar Facing Burpees

Extra Work:

3) Front Plank: Accumulate 3 minutes

Keep track of time and attempts to complete.

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