WOD 09.04.2023

Happy Labor Day! 9am Class only today

“Labor Union” Partner WOD
2 Rounds
50 Step Ups w/ Plate 45/35
100m Run w Plate
50 Plate Presses
100m Run w/ Plate
50 Plate Squats
100m Run w/ Plate
50 Plate Rows
100m Run w/ Plate

*alternate each rep (you go, I go). Run together
** I see no reason to put down the plate during this workout. “Fun” is mandatory!

WOD 10.25.2022

8-12 Kipping Pull-Ups or Butterfly Pull-Ups
Comp: Chest to Bar
L2: Banded Strict Pull-Ups
L1: Toenail Spot Pull-Ups

Strength Biased: 5-8 Strict Pull-Ups

14:00 AMRAP
5/5 Renegade Rows 50/35
10 Alternating DB Snatch
10/10 Single Arm DB Overhead Step Ups on a 35# Plate
20 Abmat Sit Ups