Announcements

• Labor Day – We will be closed Monday.
• Bible Reading Group – 1st and 3rd Tuesdays of the month @ 8:30pm. All are invited.
• October – Free Flex 9 membership for any active full-time police officer!
• Annual Trivia Night & Anniversary Party – Saturday, October 14th @ 6:30pm.

Strength / Skillwork

GHD Sit-up (Read the instructions/warnings for this carefully that we’ll have posted on Wodify!)
Rope Climb

WOD

18:00 AMRAP of:

• 10 DB Snatch
• Run 200m
• 20 Russian KBS
• Row 200m
• 30 Air Squats
• 100 Singles / 30 Doubles

Rx+: 50/35# DB, 55/35# KB (required to do the 30 D/U)
Rx:30/20# DB, 35/25# KB