Warm Up
2 Rounds
7 Over Head Squats
10 Pull Ups
20 Sit Ups

Snatch 5×5
Thrusters 3×20

WOD- Helen
3 Rounds
400m Run
21 Russian Swings
12 Pull Ups NB/BB

Warm Up
50 Burpees

Mats
Ladders

Tuck Jumps 5×10

WOD –
10 Rounds
100m Run
21 Air Squats

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