Tempo Front Squats:
5×2 @65%:
3 seconds down, 2 second hold in bottom, up as fast as possible

Nancy-ish
5 Rounds for Time:
400 Meter Run
15 Back Squats (95/65)

For Time:
1000 Meter Row
40 Box Jumps (24/20)
40 Burpees
40 Sit Ups
40 Push Press (75/55)

Cool Down:
1 Mile Jog
* While running, think about crushing the week ahead of you. Set some small, achievable goals.

Endurance WOD (7:45a)

2 Rounds for Time:
50 Double Unders
15 Russian KBS (70/50)
25 Sit-ups
500 Meter Row
25 Med. Ball Squat Cleans (20/14)
800 Meter Run

Community WOD (10:00a)
20 Minute Partner AMRAP:
30 Burpees
20 Russian KB Swings
20 Sit-ups
500 meter Row
20 Med Ball Cleans
400 Meter Partner Wall Ball Carry
*No Rx weights. Split work as desired, but only one person works at a time, except Med Ball run

Tabata: Alternating Dumbbell Snatch
*Weight is athlete’s choice

Complete 3 Rounds for Time:
20 Burpees
15 Overhead Squats (95/65)
400 Meter Run
10 Power Cleans (95/65)

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

Tempo Back Squat
4-4-4-4
(3 secs down, 2 secs pause, 1 sec up)

Complete 3 Rounds for Time:
400 meter Run
10 Power Cleans (135/95)