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LABOR DAY MONDAY

9am ONLY

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We will be running heats for the workout starting at 9am.

MONDAY

HOTSHOTS 19
6 RNDS
30 Air Squat
19 PCL
7 St. Pull Up
400m Run


TUESDAY

Back Squat

5 RNDS
3 RMU
15 Thruster


WEDNESDAY

2K Row


THURSDAY

AMRAP 18
18/12 Cal Bike
15 WB
12 DB Snatch
9 T2B


FRIDAY

Power Snatch 

100 DU
50 Sit Ups
200m Run
80 DU
40 Sit Ups
200m Run
60 DU
30 Sit Ups
00m Run
40 DU
20 Sit Ups
00m Run
20 DU
10 Sit Ups
00m Run


SATURDAY 

Teams of 3
400m Medball Run
3 RNDS
30 DL
25 HPCL
20 PJ

400m Medball Run
2 RNDS
30 DL
25 HPCL
20 PJ

400m Medball Run
1 RND
30 DL
25 HPCL
20 PJ


SUNDAY

Partner
30 Stones

6RNDS
250m Row
5 Strict Pull Ups
10 Push Ups
15 Air Squats

30 Stones


BARBELL

Snatch
RDL

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