*Membership Price Changes HERE

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

WOD:

1) Back Squat: 5 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

2) Overhead Alternating Lunges: 5/side Every 2:00 x 5 sets

Start light if you’re unsure of the movement. Perform in whatever grip width is preferable. Alternate legs each rep for a total of 10 reps. Build as heavy as deemed fit.

3) 3 rounds for Max Reps:

1 minute Burpees

1 minute Power Clean 95/65

1 minute Double-unders

1 minute Rest

Each round rotate the movement you start on.

Extra Work:

4) Single Leg Kettlebell Deadlift: 3 sets of 12/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

5) Run – 10 set of:

:20 Sprint

1:40 Walk

Warm-up accordingly so you can actually sprint from the first round.

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