3rds for time
Row 500m
Run 400m
100 Doube Unders

Start one one event and then switch to keep it going without rest

For Time
12 Deadlifts
15 Hang Power Cleans
18 Front Squats
21 Push Jerks
18 Front Squats
15 Hang Power Cleans
12 Deadlifts
Men - 135
Women - 95

Sorry for the late post just got back from Austin, Had to drop my bike off and ate some dinner

For Time
Run 400m
50 x Squats
Run 400m
40 x GHD Sit Ups
400m Run
30 x Push Ups
400m Run
20 x Wall Ball (20/14)
400m Run
10 x Burpees

Monday

AMRAP for 20 min
20 x Double Unders
10 x SHDP (75/55)
5 x Box Jumps (20")

I am waiting for this weeks gym times for labor day. Please stand by for class changes for Friday and Monday. There will NOT be a fundamentals class this week.

Finally Friday

Sorry for the late post, but there will be a foundations class tomorrow at 1130. Please arrive about 1120 so you can start to get moving and the class starts on time.

The noon WOD will be on your own with foundations going on.

AMRAP in 20 Min
11 x Push Press @ 75 lbs
11 x Burpees

For time
3 rds
12 x wallball (20/14)
10 step walking lung
400m run

Lung is left then right equals 2 steps so 5 per leg

Wednesday

Great job by the noon class today. Here is another great one. Pick a number and make that your goal between 8-10 mins is a great WOD

Death by Cleans (135/95)
1st Min - 1 Clean
2nd Min - 2 Cleans
3rd Min - 3 Cleans
Continue till you can not complete the required Cleans in the min. Cleans are from the floor to the squat and stand.