12 Minute EMOM:
Odd Minutes: 5 Ring Dips
Even Minutes: 12 Air Squats

15 Minute AMRAP:
10 Push-ups
15 KB Swings (50/35)
10 Wall Ball Shots (20/14)
15 Sit-ups

Complete for Time:
500 meter Row
25 Sumo Deadlift High Pull (75/55)
10 Chest to Bar Pull-ups
500 meter Row
10 Chest to Bar Pull-ups
25 Sumo Deadlift High Pull
500 meter Row

Ancillary Work:
Accumulate 3 minutes in a Plank Hold
Every time you break, 20 Double Unders/40 Single Unders

Back Squat
5-5-3-3-2-2
*Build from 70% to 85%

Complete 5 Rounds for Time:
10 Toes to Bar
10 Thrusters (95/65)
10 Box Jumps (24/20)

One class on Monday, Sept. 3rd @ 9:00am and guests are welcome!

“Loredo” 
Complete 6 Rounds for Time:
24 Air Squats
24 Push-ups
24 Lunges
400 meter Run
*Can be done solo or with a partner.

Endurance WOD (7:45am)
40 Minute AMRAP:
50 meter Tire Flip
50 meter Sprint
8 Ring Dips
12 KB Swings (50/35)
24 Double Unders
400m Run with Medicine Ball (20/14)

Community WOD (10:00am)
20 Minute AMRAP:
100 meter Run with Medicine Ball
8 Ring Dips or Push-ups
12 KB Swings
24 Double Unders or 48 Singles
400 meter Row