160905 - Labor Day workout: 12 Labors of Hercules WOD - 8am ONLY!

Good looking 12 Labors WOD 2016 crew! .+

20 each of the following at a level of difficulty of your choosing:
Socrates/ Athena/ Hercules

400m run
Russian KB swings 35/55/70
Wall Balls 10 to 10/14 to 10/20 to 12
Deltas 15/25/45
American KB swings 35/55/70lb KB
Lateral burpees over plate 15/25/45
400m burden run 15lb plate/25lb plate/45lb plate
Plate back squats 15/25/45
Pull-ups Ring rows/pull-ups/chest to bar pull-ups
Plate overhead walking lunge 15/25/45
Burpees to plate 15/25/45
1 arm alternating dumbbell snatches S:20 A:35 H:40
400m run

Don't forget that next Saturday the 10th there is only one workout, the Give 5 for Autism WOD. Sign up by clicking below, even of you don't want to donate. We'll look cooler with lots of people signed up. Or don't be a cheapskate and donate!