We will be closed Monday for Labor Day

Strength / Skillwork

Front Rack Lunge
3/3 – 3/3 – 3/3 – 3/3 – 3/3
50-60-70-80-80%
Start with an empty barbell and work your weight up if you do not have an estimated 1RM.

WOD

“The Hecht”

Rx+:
70 Double-Unders
60 Calorie Row
50 DB/KB Lunges, 20s/15s
40 Slam Balls, 30/20#
30 Burpees
20 GHD S/U
10 C2B
[Repeat @ 1/2 rep scheme
35,30,25,20,15,10,5]

Rx:
210 Singles
60 Calorie Row
50 Lunges
40 Slam Balls, 20/15#
30 Burpees
20 Leg Lifts
10 Jumping C2B

Today there will be a 30:00 Cap

Elements

Do  the RX level, but do not do the 2nd round of 1/2 rep schemes. Also, Jumping Pull-ups instead of C2B