Happy Labor Day - Get ready to labor this WOD! Holiday hours today.... 8 & 9 am
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Strength: Weighted Pullups 5x5
Skill: Ring Dips - 20 reps for time
WOD: 4 Rounds: 1 Minute Ring Dips - S Box/Chair Dips 1 Minute Double Unders, Run 400 *Score is dips + double unders Lift: Find your 1 RM Deadlift safely - only go up if you get coach's approval
WOD: E2MOM for 20 Minutes of: 8 Deadlifts - S 65/95, 95/135, 135/185 8 OTB Burpees - S Box Burpees 8 Pullups - S use a band, C Chest to Bar Lift: Find 1 RM Jerk
WOD: 3 Rounds of: 9 Overhead Squats - S 35/45, Rx 65/95, C 95/135 12 Behind the neck Jerks - S 35/45, Rx 65/95, C 95/135 50 Walking Lunges - C 15/20 lb dumbells
Lift: Kettlebell Back Squat (hang Kettlebells off the side of the bar with bands) 5x5
WOD: For time: Run 800 - 5 Pullups, 10 Pushups, 15 Squats, Run 400 - 5 Pullups, 10 Pushups, 15 Squats, Run 200 - 5 Pullups, 10 Pushups, 15 Squats, Row 250 - 5 Pullups, 10 Pushups, 15 Squats, Row 500 - 5 Pullups, 10 Pushups, 15 Squats, Row 1000
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