Conditioning
3 Rounds of 4:00 on/1:00 off
200m Run
20 Single Kettlebell Suitcase Lunge (24/16) (FX: 16/12) (RX+: 32/24)
15 Push-Ups (FX: 10)

Rest 5:00

3 Rounds of 4:00 on/1:00 off
20 Box Jumps (24/20)
20 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)
15 Toes to Bar (FX: 10)

CLASS WOD: 9 AM (only!!)
Yoga: 10:15 AM!

Strength
Every 1:30, 3 Rounds
1) 50′ Backwards Sled Pull
2) 50’/50′ Single Dumbbell Overhead Carry
3) 50’/50′ Single Arm Farmer’s Carry

Conditioning
4 Rounds of :50 on/:10 off
1) AMRAP Calorie Bike
2) Rest
3) AMRAP Calorie Ski
4) Rest
*Score is lowest total calorie round

Squad WOD
AMRAP 12 w/ Partner – Alternate Full Rounds
400m Team Run (FX: 300m)
into…
40 Double Unders
5 Snatches (95/65) (FX: 75/55) (RX+: 115/80, Unbroken)

Rest 6:00

AMRAP 12 w/ Partner – Alternate Full Rounds
25 Synchro Bar Facing Burpees (FX: 15)
into…
100m Run
5 Cleans (115/80) (FX: 95/65) (RX+: 135/95, Unbroken)

Labor Day Weekend Schedule — Reserve your spot today!
Saturday
Open Gym: 7:30 – 9 AM
Squad WOD: 9 & 10 AM

Sunday
WOD: 9 AM ONLY
Yoga: 10:15 AM

Monday, Labor Day
Open Gym: 7:30 – 9 AM
WOD: 9 AM ONLY

Strength
Every 1:30, 4 Rounds
1) 100′ Sandbag Bear Hug Carry
2) 8-12 Alternating Pistols (FX: 8/8 Lateral Box Step Ups)
3) 6-8 Strict Handstand Push-Ups (FX: Abmat/Pike/Box)

Conditioning
AMRAP 8
2-4-6-8, etc.
Sit-Ups
Single Dumbbell Front Rack Lunge (50/35) (FX: 35/20) (RX+: 70/50)
Single Dumbbell Thrusters (50/35) (FX: 35/20) (RX+: 70/50)
*Alternate arms each round
*Ex. 2 Lunges (L), 2 Thrusters (L), 4 Lunges (R), 4 Thrusters (R), 6 Lunges (L), etc.

Labor Day Weekend Schedule — Reserve your spot today!
Saturday
Open Gym: 7:30 – 9 AM
Squad WOD: 9 & 10 AM

Sunday
WOD: 9 AM ONLY
Yoga: 10:15 AM

Monday, Labor Day
Open Gym: 7:30 – 9 AM
WOD: 9 AM ONLY

Strength
Every 3:00, 4 Sets
6 Bench Press
1-2) 70-75%
3-4) 75-80%

Superset Accessory (3+ out of 4 sets)
15 Banded High Row + External Rotation

Conditioning
3 Rounds For Time:
600m Run (FX: 400m)
20 Pull-Ups (FX: 15) (RX+: 25)
*18:00 Cap