WOD

“Atomic MOM”
20 Minute EMOM:
Minute 1 – 1 Clean & Jerk
Minute 2 – 15/12 Calorie Row

Recipe of the Week:
Meal prep doesn’t have to be boring! Give this a shot next week!

“30 for 30”
4 Rounds Each: 30 seconds on, 30 seconds off
Rope Climbs
Bike for Calories
Strict Pull-ups
Hollow Rocks
Hand Release Push-ups

Meme of the Week:

“Gluteus Maximus”
For Time:
2000/1800 Meter Row
200 Double Unders
200 Meter Walking Lunge

Box Brief:
We will have a limited schedule this Friday and next Monday because of Labor Day Weekend. Our last class on Friday will be at 3:30pm. We will only have 8:30 and 9:30am classes on Monday. All other classes and programs are cancelled on Labor Day.

5 Rounds Not for Time:
10 Dumbbell Bench Press
10 Dumbbell Single Arm Bent Over Row (each side)
10-20 GHD Sit-ups

Box Brief:
We will have a limited schedule this Friday and next Monday because of Labor Day Weekend. Our last class on Friday will be at 3:30pm. We will only have 8:30 and 9:30am classes on Monday. All other classes and programs are cancelled on Labor Day.

Front Squats
5 x 5
1 Pause Squat + 4 Front Squats

“Indy”
7 Minute Ladder: (2/2, 4/4, 6/6, etc….)
Goblet Squats (53/36)
Shuttle Runs

Box Brief:
We will have a limited schedule this Friday and next Monday because of Labor Day Weekend. Our last class on Friday will be at 3:30pm. We will only have 8:30 and 9:30am classes on Monday. All other classes and programs are cancelled on Labor Day.

“Uppercut”
5 Rounds:
10 Dumbbell Step-ups (35s/25s) (20)
5 Man Makers (35s/25s)
-then-
50 Unbroken Wall Balls (20/14)
-or-
70 Wall Balls (20/14)

Recipe of the Week:
Here is a little meal prep idea for the coming weeks. Enjoy!