Labor Day 2019

9am class only today!!

Hot Shots 19 Hero WOD

6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run
Scaling
This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

Intermediate Option
6 rounds for time of:
30 squats
19 power cleans
7 pull-ups
Run 400 meters

Men: 115-lb. clean
Women: 75-lb. clean

Beginner Option
4 rounds for time of:
15 squats
10 power cleans
5 ring rows
Run 400 meters

Men: 75-lb. clean
Women: 55-lb. clean

Michele Smith