*Membership Price Changes HERE

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

WOD:

1) Kettlebell Suitcase Deadlift: 3/side Every 1:00 x 7 sets

Warm-up as needed. Build as heavy as deemed fit. Perform all reps on one side before switching. Set the kettlebell dead each rep.

2) Single Leg Kettlebell Deadlift: 5/side Every 1:00 x 7 sets

Focus on positioning over load. Add weight as form allows. Perform all reps on one side before switching to the other.

3) Superman Hold: 20 seconds Every 1:00 x 7 sets

Focus on tight contraction of the low back and glutes. Hands and feet high, keep the neck/spine neutral…eyes on the floor.

4) AQAP:

800m Run

50 Ring Rows

30 D-Ball Over the Shoulder 70/50

Extra Work:

5) Double-unders: 10 minutes Practice

Goal should be to work to 100 unbroken reps.

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