WOD:
2 Rounds Max Reps:
1:30 Work/:30 Rest
Cal Row
Rope Climbs
KB Swing (35/53)
V-Ups
2:00 Test

STRENGTH:
Back Squat 7-7-7-7

WOD:
For Time:
3 RFT:
35 WB (14/20, 9/10')
20 T2B

Labor Day - One 10 AM class only!

HERO WOD: Rene

7 RFT:
400m Run
21 Walking Lunge Steps
15 Pull Ups
9 Burpees

* Wear a weight vest if you want.

---

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet.

Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

12 min EMOM:
1 Squat Snatch

WOD:
7 min AMRAP:
3 Squat Snatch (105/155)
3 OHS (105/155)
3 MU

WOD:
35 min AMRAP:
300m Run
10 Burpees
1:00 Rest

"Complex Fran"

For Time:
7 BMU
7 C2B
7 Pull-ups
21 Thrusters (65/95)
5 BMU
5 C2B
5 Pull-ups
15 Thrusters (65/95)
3 BMU
3 C2B
3 Pull-ups
9 Thrusters (65/95)

STRENGTH:
DL: 10-8-6-4-2-2

WOD:
10 min AMRAP:
5 Power Cleans (Rx: 95/135, Comp: 135/205)
10 T2B

STRENGTH:
Front Squat: 10-8-6-4-2-2

WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
Front Squat (75/115)
Push Ups

WOD:
11 min AMRAP:
90' Double Arm Front Rack DB Walking Lunge Steps (35/50#)
200m Run

Post WOD:
3 100' Prowler Pushes

WOD:
Teams of 3:
On a 30 min running clock:
10 min Max Cal Row
10 min Max Assault Bike Cals
10 min Max Partner Over Burpees

* On the bike and the rower, one person is working, and two people resting. On the Burpees, one person is in plank (acting as a "bar" for one person to jump over), one person is doing Burpees, and one person is resting.

STRENGTH:
Jerk Work

WOD:
For Time:
21-15-9
SDLHP (Rx: 65/95, Comp: 95/135)
S2OH (Rx: 65/95, Comp: 95/135)

STRENGTH:
3-3-3-3 Thrusters

WOD:
For Time:
50 Thrusters (65/95)
20 BMU
150 DU
20 HSPU
50 Air Squats
20 Ring Dips

STRENGTH:
Power Snatch Work

WOD:
16 min AMRAP:
10/20/30...DB Snatch (35/50)
12 Burpee Box Jump Over - Box Jump Over (20/24”)

WOD:
20 min AMRAP:
5 C2B
10 WB (14/20, 9/10’)
15 KB Swings (35/53)

STRENGTH:
20 min E2MOM: 1x through complex
Power Snatch
Hang Power Snatch
Squat Snatch
Hang squat Snatch

WOD:
2 RFT:
25 Snatches (55/75)
15 Bar Facing Over Burpee