Aug 1st thru 6th

3 Sep

Monday and Tuesday

In honor of Labor Day we will honor 19 laborers working to help save life and property

Hotshots 19

6 Rounds for Time

30 Air Squats

Power Cleans 19

14 Ring Rows

400m Run


Wednesday and Thursday

5 Rounds for Time

10 Pushups

20 Abmat Situps

30 Overhead Lunges holding a single KB 44/28, 35/18 or a single 10/5lb plate


Friday and Saturday


21 Overhead Squats 45/33, 33/15, 10/PVC

42 Ring Rows

15 Overhead Squats 

30 Ring Rows

9 Overhead Squats

18 Ring Rows






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