WOD:
For Time:
21 DL (155/225)
400m Run
18 DL (155/225)
400m Run
15 DL (155/225)
400m Run
12 DL (155/225)
400m Run

Post WOD:
30 Toes to Rings

STRENGTH:
Hang Squat Snatch: 12 min to build to a heavy single or work on technique

WOD:
For 13 minutes:
3 Rounds:
15 Hang Squat Snatch (65/95)
20 DB Snatch (35/50)

In the remaining time:
Max Calories on the Rower/Ski Erg/Assault Bike

STRENGTH:
Bench Press: 7-7-7-7

WOD:
10 min AMRAP:
15 T2B
50’ Handstand Walk

WOD:
For Time:
21-15-9-6-3:
Back Squat (75/115)
C2B

Post WOD:
7 min Jog

STRENGTH:
Power Cleans: 5-4-3-2-2-2
Push Press: 5-4-3-2-2-2

WOD:
6 min Max Rep:
3 Clean & Jerk (Rx: 105/155, Comp: 155/225)
35 DU

(Almost) Saved by the Barbell

3 Rounds for Max Reps:
1:00 of Burpees
1:00 of WB (14/20, 9/10’)
1:00 of DL (75/115)
1:00 of Med Ball Sit Ups (14/20)
1:00 of Hang Power Snatch (75/115)
1:00 Rest

WOD:
15 min AMRAP:
4 Strict HSPU
6 Strict Pull Ups
14 Single Arm DB S2OH (35/50)

Post WOD:
4x12 DB Bicep Curl to OH Press

STRENGTH:
Squat Cleans: 5-4-3-2-2-2

WOD:
8 min AMRAP:
5 Squat Cleans (115/175)
14 Box Jump Overs (20/24)

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