*Monday, September 2nd is Labor Day…There will be one class at 9:00 AM.


1) 10 minute Up Ladder:

1 Squat Snatch 185/135

2 Clean and Jerk

Workout is 1+2, 2+4, 3+6, and so on. Clean and Jerk is anyway, anyhow.

2) 3 rounds AQAP:

400m Run

50ft Double Kettlebell Front Rack Walking Lunge 70/53

10 Bar Muscle-ups

Scale as needed.

3) GHD Sit-ups: 100 Reps for time

Keep track of time and attempts to complete.

4) Sled Drag: 400m @ Bodyweight

Smooth and steady, walk out those legs.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE