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