Warm Up
2 Rounds
10 Burpees
5 Snatch
10 Russian Swings
Lunge/Twist

Mats
Ladders

WOD – Sprint
20 Min EMOM
40 Meter Sprints

Warm Up
2 Rounds
400m
10 Hang Cleans
10 Pull Ups

Snatch Balance 3×10
DeadLift 5×5

WOD – Grace
30 Clean and Jerks 115/65

What is Labor Day

Warm Up
3 Rounds
10 Burpees
10 Snatch
10 RussianSwings
Lunge/Lunge with a Twist

WOD
Out To the Field
20 Minutes
On the Minute
Every Minute
40 Yard Sprint

Warm Up
2 Rounds
Lunge/Lunge Backwards
10 Box jumps
10 Overhead Squats

Snatch Balance 3×10
Push Press 5×5

WOD – Fran
21-15-9
Thrusters 65/45
Pull Ups NB/BB

Plank 3 x 30 Sec

Warm Up
1200m Run

Educate Thrusters 3×10
Educate Back Squat 5×5

WOD-Elizabeth
21-15-9
Cleans 95/65
Tricep Dips

Warm Up
3 Rounds
5 Wall Walks
10 Hang Cleans
15 Sit Ups

Mats
Ladders

WOD
20 Minutes
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
3 Rounds
10 DeadLift
20 Sit Ups
10 Box Jumps

Educate Russian Swings
3×20
Snatch 5×5

WOD – Chelsea
25 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats

Back Extensions 3×30

Warm Up
3 Rounds
400m Run
><Lunge/Lunge Backwards
5 Front Squat
1 Burgener

Educate a DeadLift
3×10

Mats/Ladders

WOD – Sprint
20 yard Sprints
EMOM – Every minute on the Minute
20 Minutes

Warm Up
2 Rounds
5 Front Squat
10 Russian Twists
10 Burpees
>< High Knees Butt Kickers

2 Burgeners
Overhead Squats 5×5

WOD
5 Rounds
20 Pull Ups
20 Sit Ups
20 PushUps
20 Air Squats

I will be back on phone distribution this week

Warm Up
Double Block Run
Log Your Time

WOD 12
100 Stiff Legged Double Dumbbell Romainian Deadifts
100 Dumbell Deficit Push Ups
50 Singe Arm Dumbell Rows each arm on Bench

Hypo
150 Side Delt Raises (T’s just go to shoulder height) control your movement