Saturday 9/2/17


Normal schedule this Saturday & Sunday; 9AM WOD ONLY on Labor Day, Monday Sept. 4th


15 Mins. to complete 3 sets for quality:

Tempo Goblet Squat (3 sec down, 2 sec hold) x 8 reps
Rest 30 seconds
Single-Arm KB Row x 8-10 reps each arm
Rest 30 seconds
Banded Glute Bridge x 10 reps
Rest 30 seconds


“Lights Out”

With a running clock:

On the 0:00, 4:00, 8:00, and 12:00, complete for movement quality (aiming for unbroken sets):
20 Wall Ball Shots (20/14 to 10’/9′)
20 Russian KB Swings (53+/35+)

On the 16:00, complete for time:
40 Wall Ball Shots
40 Russian KB Swings

Use same weights/target heights for this round as for the 4 previous rounds. Record your time as your score and note weights used to comments.


Foam-Roll Quads – 2 mins/leg

Categories: WOD

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