WOD

3 rounds for time: 120 double-unders 1,000-m row 800-m run SCORE: TOTAL TIME

ALEXANDER 5 rounds for time with a partner: 31 back squats (95/135 lb) 12 power cleans

OPEN GYM

7 rounds for time: 20/25-calorie bike – Rest 1:00 between rounds. SCORE: TOTAL TIME SKILL WORK Post-workout: 2 sets: 1:00 GHD hip extensions – Rest 3:00 between sets.

SKILL WORK Pre-workout: On a 10:00 clock: Build to a heavy 1 squat clean + 2 front squats 3 rounds for time: Run 400 m 100 double-unders 10 front squats  

15-12-9 reps for load: Push press unbroken score is the weight of the last set

LABOR DAY – 8:30AM CLASS ONLY LOREDO 6 rounds for time: 24 air squats 24 push-ups 24 walking lunge steps 400-m run