200907 - LABOR DAY!

QOTD: What holiday would you add to the calendar?

Warm-Up:
200 m run
10 Wall Ball squats
10 Russian Twists with ball
10 Overhead ball extensions
10 Light KB Swings
5 Burpees

Set up for pull up spot

Mobility: Z sit
Chest Y Stretch
Superman

Coach Prep: Go over each movement and standardsDB Snatch review

WOD: 

12 Labors of Hercules – 35 min time cap
20 of each movement f
ollowing a level of difficulty of your choosing:
Socrates/Athena/Hercules

400m Run
Russian KB Swings 35/55/70
Wall Balls  10/14/20Deltas 15/35/45
American KB Swings 35/55/70
Lateral Burpees over plate 15/35/45
400m Burden run with plate 15/35/45
Plate Back Squats 15/35/45
Pull-ups – Ring rows/ pull- ups/chest to bar
Plate overhead walking lunges 15/35/45
Burpees to plate 15/35/45
1 arm alternating dumbbell snatches 20/35/50
400 m run