Labor Day

"Carol Swanson"

For Time (In Teams of 3)

100 Wall Balls 20#/14#

100 Pull Ups

100 Sit Ups

200 Air Squats

100 Push Ups

100 Calorie Bike

100 Kettlebell Swings 55#/35#

Saturday

WOD
"Three Stooges"
Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs 24"/20"
100 Power Snatches 95#/65#
30 Pull Ups
100 Power Snatches 75#/55#
100 Box Jump Overs 24"/20"
100/70 Calorie Row

Friday

Strength
Clean Complex
Build to a Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

WOD
"Squeaky Clean"
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 115#/85#

Thursday

WOD
"Cement Truck"
Every 5 Minutes x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar