Week 1 - Due by the 21st

  • 3 Rounds With 1 Minute at Each Station for Max Reps

    • Row for Calories

    • Push Press 95/65

    • Back Squats 95/65

    • Rest 

Week 2 - Due by the 28th 

  • For Time: 

    • 12 Minute AMRAP: 

    • 10-20-30-40-et.c

    • Alternating Dumbbell Snatches

    • After Each Set Complete 50 Double Unders or singles 

Week 3 - Due by the 7th 

  • For Time - 20 Minute Time Cap

    • 21-18-15-12-9-6-3

    • Power Clean 95/65

    • Bar Over Burpees (NOT bar facing)​

Week 4 - Due by the 14th 

  • For Time 

    • Sprint Triathlon 

      • 2.5k row

      • 5k bike

      • 1.5 mile Run

September Smash WOD's