WOD

Super fun partner WOD at 10:00 a.m.! Come see us!

15 minute AMRAP of: 115/70 pound Push press, 12 reps 40 meter sprint (curb and back) 115/70 pound Squat snatch, 8 reps

Skill: Turkish get-ups (15 minutes) Then: 8 minute AMRAP of: 50 double-unders 6 turkish get-ups, alternating arms, 53/35 7 kettle bell swings, 53/35

Seven rounds for time of: 75/45 pound Thruster, 12 reps 9 Toes-to-bar Run 200 meters with a 20/12 pound medicine ball 30 minute time cap

Skill: Squat/power clean (15 minutes) Ten rounds for load and time of: 1 Clean and Jerk 5 Pull-ups 10 Push-ups 15 Squats

Labor Day WOD only at 10:00 a.m.!

There will be TWO (2) WODs today! 7:00 a.m. – “Clovis” Run 10 miles 150 burpee pull-ups Partition as needed 10:00 a.m. – “Hotshots 19” Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters SUPPORT THE FAMILIES OF THE FALLEN HOTSHOTS Nineteen members of the

Five rounds for time of: 275/175 pound Deadlift, 5 reps 10 Burpees

Complete as many rounds as possible in 12 minutes of: 5 GHD sit-ups 7 Back extensions 95/65 pound Overhead squat, 9 reps

Surprise WOD