9/6/21- Hotshots 19

 Labor Day Schedule- 7 am and 9 am 

Dave G.

6 rounds for time of: 30 Air Squats 19 power cleans 135/95 7 strict pull-ups 400m run

Tuesday

Blurr

For time: 60 Cal Row 45 C2b Pull-ups 30 Deadlifts 225/155 15 Bar-facing Burpees

Wednesday 

KB Sandwich

For time: 75 KBS 53/35 1000m Run 75 KBS

Thursday 

Turner and Hooch

For time w/ a partner: 40 Box Jump Overs 30/24" 200' HSWalk 40 Barbell Lunges 185/125 20 Muscle-ups 40 Hang Power Cleans 185/125 20 Front Squats 185/125 40 Synchro Bar Facing Burpees 1 person works at a time. Think :30-:45 each person before switching

Friday 

AMRAP

AMRAP x 20 :30 sec Ring L Sit 15 Ring Push-ups 30/21 Cal Echo Bike

Saturday 

Indian Crest Track- 1 class @8:30

4 rounds for time 800m Run Rest 2:00