Labor Day

"Hot Shots 19" Hero WOD

****Classes 7, 8, and 9am only"

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