Happy Labor Day!

ONLY 1 Community Class @ 9 am - All athletes, friends and family are welcome!

Super Saturday

“Labor Day”

800 meter run

10 Thursters 95/65#

20 Snatches 95/65#

30 Pullups

40 Clean & Jerks 95/65#

50 Knees to Elbows

500 meter row

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Sunday

Sunday Funday 8 & 9 am Classes

Open Gym also Avail. 8-10 am

10 Down of Bench Press + Ring Row

WOD 21, 15, 9 of

• Med Ball Cleans

• Plank (Walk Over Plate)

• GHD or Ab Mat Situps

End with 800 m Run or 1000 m Row

Warmup: 10 minutes of:

kneeling KB around the world x 8,

Kneeling Single arm KB press x 8 (each side),

KB Russian twist x 8,

Plank position shoulder taps x 8,

8 calorie ski erg

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WOD: Teams of 2 Athletes ~ 20 Minute AMRAP: I go you go

8 KB Goblet Squats,

8 Single KB Front Rack Lunge Steps,

8 Burpees over KB

8 Cal Row

*Only 1 athlete in motion at one time

**Athlete must complete the entire round of work before trading