We will be hosting one WOD this labor day at 9:30am. The squat cycle will be pushed back one day with Back Squats coming Tuesday and Front next Friday. See you tomorrow for a chipper!

A) 3 min Row/Assault then every :20 sec for 3 min

B) Every 1:30 x 10 sets

Sets 0-4 – 2 Strict Press

Sets 5-9 – 2 Push Press

“Fitness”

12 Min EMOM

1st-10 Shoulder to Overhead DB

2nd-25 Sec DU

3rd-30 Sec Assault

C) “The Buffalo Wing”

16 Min AMRAP

1000/850m Row

50 Wallballs 20/14

40 Sit-ups

30 Shoulder to Overhead 115/75 (DB Push Press)

20 Toes 2 Bar

10 Bar Muscle Ups or 10 Chest 2 Bat or Kip or RR & 10 Ring Dips

Post heaviest 2 Press & Heaviest two PP and WOD score