LABOR DAY SCHEDULE: 9am, 4:30pm and 5:30pm classes only!

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Strength:
6×3 Front squat @ 70%

WOD:
As many rounds as possible in 5 minutes of:
2 Thrusters (135 lb./95 lb.)
4 Burpees
6 Pull-ups

Rest 3 minutes, then do AMRAP 5 minutes of:
3 Toes to bar
6 Wall balls
9 Box jumps

Rest 3 minutes, then do AMRAP 5 minutes of:
4 Power cleans (135 lb./95 lb.)
6 Burpees over bar
8 Lunges

Post loads and completed rounds to comments.

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LEANFIT:
For time:

3 rounds of:
20 Walking lunges
400m Run

Rest 3 minutes, then do 3 rounds of:
12 Thrusters (65 lb./45 lb.)
200m Run

Rest 3 minutes, then do 3 rounds of:
500m Row
30 Sit-ups

Post time to comments.

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DE:
6×3 Front squat

8 rounds for time of:
10 Jump squats with 45/35
400m Run
Rest 1 minute

Post loads and time to comments.

Media:
Monday WOD, September 5, 2016

One thought on “Monday WOD, September 5, 2016

  • September 6, 2016 at 6:25 am
    Permalink

    SC: 245#

    WOD: 5+5, 5+5, 3+9 rx

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