LABOR DAY SCHEDULE: Two classes only: 9am and 5:30pm

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
5 sets of: Hang squat clean + Squat clean + Front squat @ 75%

WOD:
nate “Nate”

As many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (70 lb./ 53 lb.)

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted February 12, 2008.

Compare to August 25, 2014. Post loads and time to comments.

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LEANFIT:
2 rounds for time of:

70 Double-unders
60 Sit-ups
50 Kettlebell swings (35 lb./26 lb.)
40 Burpees
30 Pull-ups
20 Box jumps
10 Power cleans (115 lb./55 lb.)
400m Run

Post time to comments.

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DE:

For time:

70 Double-unders
60 Sit-ups
50 Kettlebell swings (35 lb./26 lb.)
40 Burpees
30 Pull-ups
20 Box jumps
10 Power cleans (115 lb./55 lb.)
1 mile Run

Post time to comments.

Media:
Monday WOD, September 7, 2015

One thought on “Monday WOD, September 7, 2015

  • September 7, 2015 at 6:52 pm
    Permalink

    Did Leanfit, was a total beat down in 100+ degree heat!

    41:00 rx

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