Row 500m, then

5 Rounds for Time of:
15 Wall Ball Shots (20#M/15#W)
10 Pull Ups

then, Row 500m
For Time.

Rest 30 seconds.
Perform 5 minute Plank Test.  Athletes will hold in the UP position (i.e. Plank or Side Plank) and attempt to hold for a maximum of 5 minutes.

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In Observance of Labor Day,

the FireBase will be closed on Monday, September 6th.
We will resume training on Tuesday, September 7th at 0800.

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As a 4 person team, complete 4 Rounds of:
800m Run
120 Burpees
120 Overhead Squats (45#M/35#W)

*Team must complete each run together.  Only one person working at a time during the burpees and overhead squats.  If bar is touches ground once overhead squats begin, team members must stop and complete 10 burpees each before continuing with the overhead squats.

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10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of:
Deadlift (225#M/135#W)
Push Ups or Ring Dips
Box Jumps (24″M/20″W)

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Split Jerk  1 – 1 – 1 – 1 – 1 – 1 – 1

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Gymnastics: On the Minute for 10 Minutes, practice any or all of the following movements: Handstand Holds, Knee Tucks, Ring Support, Frog Stands and L-Sits.  Hold each movement for as long as possible.

WOD:
As Many Rounds As Possible in 20 Minutes of:
5 Thrusters (95#M/65#W)
7 Hang Power Cleans
10 SumoDeadlift High Pulls

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