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Labor Day WOD

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


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

Earlier Event: August 31
Friday WOD
Later Event: September 3
Tuesday WOD