Friday 09/10

Body Armor - 4RNFT

• 20 Banded good mornings

• 15 Double DB floor press

• 10 Bird dogs ea side

WOD- Part 1- 9 min AMRAP

• 15 T2B

• 10 Deadlifts (115/85)

• 5 Power Cleans

Part 2- from 9:00 to 15:00

• Build to a heavy Power Clean single

Score = total rounds / heaviest completed PC

Thursday 09/09

Strength- Every 2:00 Front Squats

• 5-5-5-3-3-3-1-1-1

• Start ~70-75% and build

WOD- For Time

• 500m Row

• 40 Wallballs (20/14)

• 500m Row

WednesdAy 09/08

Midline- 30-20-10 NFT

• Sit ups

• Dips

• L-hang/Tuck hold (reps= seconds held)

WOD- Every 4:00 x 5 Rounds

• 15/12 Cal Row

• 12 DB Hang Power Cleans (50/35)

• 9 Burpee Box Jumps

  Slowest round = score

Tuesday 09/07

Back to normal schedule!
Thank you and amazing work to everyone who came down yesterday for our Labor Day Hero WOD!

Strength- Every 90s x 7 sets

• 1 Power Snatch +

• 1 Hang Power Snatch +

• 1 OHS

WOD- Part 1

5 Rounds

• 30 DU

• 10 Power Snatches (75/55)

-right into-

For Time

• 30 Power Snatches

• 100 DU

Monday 09/06-Labor day

Today we are only running 1 class at 8:00am

”Heroes of Kabul”: 13 RFT

• 8 Pull ups

• 26 Air Squats

• 21 KB Swings (53/36)

  wear a weighted vest if you have one