Friday, September 4th, 2015

Monday, September 7th is LABOR DAY… come join us for a WOD at 9:00 AM… this will be the ONLY class time for the day!!

Warm-up
5 Minutes
Every 15 seconds
Pushups
Squats
Plank
Mnt Climbers

WOD

For time:
25 walking lunges
20 ring rows
50 box jumps, 20-inch box
20 double-unders
25 ring dips
20 knees-to-elbows
30 kettlebell swings, 2 pood
30 sit-ups
20 hang squat cleans, 35-lb. dumbbells
25 back extensions
30 wall-ball shots, 20-lb. ball
3 rope climbs, 15-ft. rope

Cool Down:
10 Ghd Situps
10 Good mornings with barbell