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

WOD:

1) 21 minute EMOTM:

1 – 6/side Single Arm Dumbbell Row

2 – 30 second Overhead Barbell Hold @ 100-110% of 1RM Strict PRess

3 – 5-20 Push-ups

For this piece the goal is to pick efforts that you can sustain for all 7 sets. For the Dumbbell Rows make sure they’re strict as possible. Barbell Holds make sure you’re focusing on maintain a neutral stable position through the spine. Push-ups use this as an opportunity to make them perfect each and everyone of them. Your Push-ups should be done as an unbroken set each round so pick reps wisely.

2) 3 rounds AQAP:

400m Run

30 Shoulder-to-Overhead 75/55

20 Box Jump Overs 24/20

Extra Work:

3) Hip Extension: 4 sets of 15

Rest 90-120 seconds between sets. Add load if able.

4) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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