WOD

Every 90 Seconds for 7 Rounds:
2 Cleans
-then-
Every 90 Seconds for 7 Rounds:
1 Clean

Meme of the Week:

“Turtle”
20 Minute AMRAP: teams of 2
Partner A – Row for Meters
Partner B – AMRAP
10 Toes to Bar
20 Meter Front Rack Carry (53/36)

Box Brief:
Comp Class is this Saturday at 10:30am. All experience levels are welcome!

Register for the Apollo Games before September 11th to guarantee an event t-shirt. This includes volunteers and athletes. https://competitioncorner.net/events/14479/details .

5 Rounds Not for Time:
10 Dumbbell Romanian Deadlifts (:3 down)
10 Dumbbell Bent Over Row (:3 down)
10 Turkish Get Ups (5/arm)

3 Rounds:
1:00 Tall Plank
:30 Side Plank (each side)

Box Brief:
Comp Class is this Saturday at 10:30am. All experience levels are welcome!

Register for the Apollo Games before September 11th to guarantee an event t-shirt. This includes volunteers and athletes. https://competitioncorner.net/events/14479/details .

“Labor Day”
For Time: teams of 2
Buy In – 1894 Meters
-then-
6 Rounds:
1 Power Clean (each) (heavy)
9 Burpee Pull-ups (each)
28 Goblet Squats (70/53)
-then-
Cash Out – 2024 Meters

Box Brief:
We will only have 8:30 and 9:30am classes on Monday. All other classes and programs are cancelled on Labor Day.

“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.