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!