*Membership Price Changes HERE

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

WOD:

1a) 0:00 – 10:00 – AQAP:

800m Run

3 rounds of “Cindy”

“Cindy” is 5 Pull-ups + 10 Push-ups + 15 Air Squats (scale to Ring Rows as needed). Scale effort so you can complete rounds at around a 60 second per round pace or less.

1b) 10:00 – 20:00 – AQAP:

800m Run

3 rounds of Dumbbell “DT” 50/35

“DT” is 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder-to-Overhead. Scale loading appropriately so you can complete rounds at around a 60 second per round pace or less.

1c) 20:00 – 30:00 – AQAP:

800m Run

3 rounds of “Cindy”

“Cindy” is 5 Pull-ups + 10 Push-ups + 15 Air Squats (scale to Ring Rows as needed). Scale effort so you can complete rounds at around a 60 second per round pace or less.

1d) 30:00 – 40:00 – AQAP:

800m Run

3 rounds of Dumbbell “DT” 50/35

“DT” is 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder-to-Overhead. Scale loading appropriately so you can complete rounds at around a 60 second per round pace or less.

Extra Work:

2) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

3) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

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