Labor Day WOD

Monday, 7 September – 0900 Only

Warm up: 10 minutes

Strength/Skill

8 Rounds – E2MOM – Work to a heavy working set focusing on form and catching the bar at depth. Establish a Body Weight % for the squat clean

5 x Squat Cleans        

Metcon: 

  4 Rounds for time  –  EMOM  (45-50 seconds of work – 10 – 15 seconds to transition):                           

Minute 1 = SDHP       (53# / 35#)

Minute 2 = Pull Ups

Minute 3 = Row / Bike for Calories

Minute 4 = Push Ups

Minute 5 = Rest

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