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

WOD:

1) 21 minute EMOTM:

1 – 10-20 Calorie Row

2 – 10 Barbell Good Mornings

3 – 5 High Box Jumps

For the Row and Good Morning, pick capacity that you can maintain for all 7 rounds. For the Box Jumps start at a moderate height and build as deemed fit, be smart!

2) 7 minute AMRAP:

10 Ball Slams 40/30

10 Ring Rows

Extra Work:

3) Rope Climb: 10 minutes Practice

Work on any facet/skill to develop a Rope Climb.

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