LABOR DAY HOURS

ONE CLASS AT 9:00am

Strength/Skill

ON A 15:00 RUNNING CLOCK...

Build to Heavy 3-Rep Deadlift*

*Not 3RM Deadlift...heavy but doable without any major compromise in mechanics! This should be heavier than the weight you choose for the workout. Try to build to this weight in less than 21 total reps.

Workout

AMRAP x 10 MINUTES

Row 300m

7 Burpee Over Bar

3 Deadlift (255/175)

*Every round add (2) More DL. 3-5-7-9 and so on...until the end of the AMRAP.

Capacity Work

AMRAP x 10 MINUTES

Row 300m

7 Burpees

3 KB Deadlift

*Every round add (2) More DL. 3-5-7-9 and so on...until the end of the AMRAP.

OPTIONAL FINISHER

NOT FOR TIME

30 Strict Pull-ups*

*Any variation for grip and width! Every 10 reps, accumulate 1:30 in a Hollow Hold.

HOMEWORK

Complete Sunday’s class wod

"WHISKEY TANGO FOXTROT"

FOR TIME*

Run 2 Miles

60 Back Squats (Bodyweight)

60 KB Swing (53/35)|(35/26)

60 Hand Release Push-ups

*Athletes can break up the work in any rep scheme and complete the work in any order. Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.

-40:00 Hard Cap-

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