WOD:
For Time: 15-12-9-6-3
Strict Pull Up
Power Snatch (65/95)
Ring Dip

HERO WOD: Taylor

Happy Labor Day - 1 class only at 10 AM

HERO WOD:
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

"HELTON"
3 RFT:
800m Run
30 DB Squat Clean (35/50)
30 Burpees

Weight vest optional.

STRENGTH:
Muscle Up Skill Work

8 min EMOM: 3-5 SHSPU
1 min transition
8 min EMOM: 3-5 Ring MU (scale: strict C2B)

WOD:
Choose one:
For Time:
800m Run
or
500m Row
or
30 AB Cals

STRENGTH:
5-5-5-5-5 Overhead Squat
3-3-3-3-3 Back Squat with a 2 second pause at the bottom

WOD:
4 min Max Rep:
T2B

WOD:
For Time:
Cal Row (50/60)
30 S2OH (95/135)
400m Run
20 S2OH (95/135)
400m Run
10 S2OH (95/135)
150 DU
50 DL (95/135)

WOD:

Tabata Something Else
- Tabata Pull-ups
- Tabata Push-ups
- Tabata Ab Mat Sit-ups
- Tabata Air squats

The Tabata interval is 20 seconds of work, followed by 10 seconds of rest, for 8 intervals. There is no rest between exercises.

STRENGTH:
3-3-3-3-3 Bench Press
3-3-3-3-3 Power Clean

WOD:
For Time
45 Burpee BJ Over (20/24)

WOD:
22 min AMRAP:
1 mile Run Buy in
AMRAP:
30 WB (14/20 9/10')
30 KB Swing (35/53)

WOD:
4 RFT:
5 Bar MU (Scale: 10 HR push ups)
10 Pull Ups
20 DB SA Snatch (35/50) - alternate arms

STRENGTH:
Push Press: 5-4-3-3-3

WOD:
For Time:
30 HSPU
15 Squat Clean (95/135)
20 HSPU
10 Squat Clean (95/135)
10 HSPU
5 Squat Clean (95/135)

WOD:
7 min AMRAP:
15 T2B
60' HS Walk

3 min Rest

7 min AMRAP:
8 Ring Dips
60' DB Walking Lunge with 2 DB (35/50)

STRENGTH:
8 min EMOM: 1 Squat Snatch

WOD:
For Time:
40 Cal Row
30 Squat Snatch (95/135)
10 Rope Climbs

STRENGTH:
DL 5-4-3-2-1
Front Squat 5-4-3-2-1

WOD:
4 min AMRAP:
10 Deadlifts (105/155)
5 Front Squats (105/155)

WOD:
3 RFT:
10 Ring MU
30 WB (14/20)
200m KB Carry (35/53)

WOD:
13 min AMRAP:
12 Burpee BJ Over (20/24)
300m Run

Post WOD:
50 Ab Mat Sit-ups
40 V-ups
30 PVC Supermans
20 Strict Hanging knee raise