Next Monday is Labor day which means Holiday Schedule. 10am class only on Labor day.

Monday
Sumo Deadlift High Pulls 5x4
Static Hand Stand Hold 5x :30/:20

B) Ashley Ps bday wod "16.4"
13min cap
55 deadlifts 225/155
55 wall-ball shots20/14
55-calorie row
55 handstand push-ups

Tuesday
18 min to get AHAP
1 Clean
2 Front Squats
1 Jerk
6 Back Squats

B) 5RFT
15 Push Presses 95/65
12 Front Racked Reverse Lunges
9 pull ups

Wednesday
Bench Press 5x8-12
Pull Ups 5x3 "weighted if needed"

B)AMRAP 5
suicide sprint (flip cones) 1 time thru
10 TTB
1min rest
AMRAP 5
15 Situps (GHD where possible)
15 KBS 61/44
2 min rest (set up rowers & Barbells)
AMRAP 5
15 cal Row
10 Thrusters 95/65 (Partner up for this portion if needed)

Thursday
Snatch Complex 15 Min to work up to heavy...
1 Hang Snatch pull
1 Hang Squat Snatch

B) "Fortitude" (Jose Corona's Bday WOD)
EMOM 30
odd 15 Cal Row
even 15 Burpees

Friday
Front Squats5x3
Back Squats 5x3

B) 5 RFT
"mexican Jumping Beans"
10-8-6-4-2 Squat Cleans 155/105
100-80-60-40-20- Double Unders

Saturday
Max Out Saturday!!!!

B) "lurong Living pre-challenge wod"
3RFT
20 Stationary Lunges Overhead 95/65 or 75/55(Masters), 65/45 L2, L1Body Weight no bar.
15Toes to bar/Anchored toes to bar/ab mat sit ups
50 DUs/100Singles/50 singles

Sunday
Weightlifting only 11am

Monday
10am class only due to Labor day open to both Crossfit and Bootcamp WOD TBD