210906 - LABOR DAY WOD

CLASSES only @ 8am - 9:30am - 5:30pm

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WARM UP -
Run 200m with wallball
Then…
4 Rounds of Cindy
with 8 Russian KB Swings between sets

12 Labors WOD
12 Labors of Hercules – 35 min time cap
20 of each movement
Allowing 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

Lauren StensengComment