Monday: Labor Day WOD

Reminder that we will only have one class at 10AM due to Labor Day!  All guests are welcome for the team WOD –
if you are new, please sign up and complete a digital waiver HERE prior to coming in.
Afterwards we will fire up the grill for a potluck/hangout!  RSVP Here if you’re coming: Labor Day WOD/Cookout.  Feel free to bring a side to share and/or something you might want to throw on the grill.  See you then!


Labor Day WOD

In Teams of 2 or 3:

800m Run With Sandbag (scale to no sandbag if necessary. and cut run to 600m)

Then, 4 Rounds:

  • 15 Pull-ups (scale to Slam Ball or ring row as space allows)
  • 15 Sit-ups
  • 15 Sandbag Front Squats (scale to air squat or lighter goblet squat)

400m Run With Sandbag

Then, 4 Rounds:

  • 15 Kettlebell Swings
  • 15 Push-ups
  • 15 Sandbag Back Squats

200m Run With Sandbag

Then, 4 Rounds:

  • 15 Burpees
  • 15 Sandbag Lunges (each lunge counts as a rep)

Notes: Teams complete the running portions together, but with one person carrying the bag at a time. Switch off whenever you want.  For the rest of the work, only one person working at a time.  No Rx weights – choose whatever is challenging for your ability and scale as needed!


1 thought on “Monday: Labor Day WOD

  1. 19:56 with Alex. 50# sb, 70# kb

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