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Daily WODS 09/04/17-09/10/17

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Monday 09/04/17 (Labor Day)
In respect of the Holiday, the gym will only be open for a 9, noon and 3pm class. We will also have open gym 10-12pm. Thank you
WOD: (Same for all classes)
“HotShots 19”
6 RFT
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull Ups
400m Run
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.

Tuesday 09/05/17
Regular Class WOD:
A. 3 Push Press + 2 Split Jerk x 3 Sets. Rest 2 min b/t sets.
B. 2 Rounds of:
12 Min AMRAP
400m Row
10 Toes to Bar
10 Ring Dips
100m Heavy KB Farmers Carry
Rest 4 min

BootCamp
A. Back Squat
20 Minutes to find 1 heavy Rep
B. 20 Squat Snatch for time
Tough Load

Wednesday 09/06/17
Regular Class WOD:
A. 16 minute AMRAP:
20 Alternating DB snatches, tough
20 DB goblet squats, (use same DB as above)
30 Double unders or 60 singles
B. 3 Sets NOT For Time
10/leg Dble DB RDL
3 Banded Assisted Ring Muscle Ups
12 Bulgarian Ring Rows

BootCamp (Noon Only)
18 Min AMRAP
400m Run
15 KB Swings 53/35
15 Wall Balls 20/14

Thursday 09/07/17
Regular Class WOD:
A. For time:
30/25 Row calories
20 burpees to 45lb plate
10 KB Swings, tough
Rest 3 min and Repeat
B. 3 Sets NOT for time
30 sec Max Effort Pull Ups
12 (6/6) Dble KB Step ups (heavier)
45 sec Superman Hold

BootCamp (Noon Only)
4 Sets, each for time
7 Burpees Box Jump Over
10 Alt Db Snatch (Moderate Load)
100m Sprint
Rest 3 min b/t sets.

Friday 09/08/17
Regular Class WOD:
A. Back Squat
6 Sets x 4 reps, Rest as needed
B. Complete 12 min 40/20s
1st – Monster Walk CrabWalk
2nd – Monster Walk Speed Skater
3rd – Monster Walk Cowboy
4th – Squats with band Around Knees

BootCamp (Noon Only)
Team WOD. Team of 3
12 Min AMRAP
350m Row
Max Effort DB Push Press (HEAVY)
Max Effort Sled Push (HEAVY)
Row dictate the pace. Everyone switch together after completion of the row. Score is number of DB Push Press x weight.