2014-09-01 – Workout & Labor Day Hours

There will be two classes – 10 & 11am

WOD
There will be 6 stations and we will rotate between stations every 5 min. The mini-workout at each station should take less than 3 minutes so scale accordingly. Have an idea about what weight you want to use at each station BEFORE you get there. You will be responsible for setting up the next station during your (short) rest period. You should have some idea about what weight to use – when in doubt make it lighter than you think…

1) 25 Box Jump, 10 Clean & Jerk, 3 Rope Climbs
2) 2 Rounds – 30 DU (2x Singles) 15 Snatch
3) 3 Rounds – 10 Air Dyne or Rower Calories and 10 Dips
4) 400m Run, 21 KBS, 12 Pullups
5) 21 DL, 21 Burpees over the Bar
6) 3 Rounds – 12 Wall Ball, 12 Situps