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

WOD:

1) 20 minute EMOTM:

1 – 5 Romanian Deadlifts

2 – 10 D-Ball Bear Hug Good Mornings

3 – 5 Dumbbell Strict Press

4 – 10 Banded Tricep Press Downs

Pick loading/tension that you can maintain for stations 2 and 4. For 1 and 3, work to build loading as deemed fit. For the Romanian Deadlifts perform them double over-hand to work on that grip strength.

2) AQAP:

100 Heavy Rope Single-unders

75 Air Squats

50 Knee-Push-ups

25 D-Ball Over the Shoulder 70/50

Extra Work:

3) D-Ball Bear Carry: 400m

Keep track of time and attempts to complete.

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