Reminders:
Hotshot 19 memorial WOD Aug 27th
911 memorial WOD Sept 10th (weight vest workout)
Team series Sept 20th
Festivus games Oct 14th
Strength
Tempo front squats (3sec down, 3sec up)
1-1-1-1-1-1-1
METCON
For time:
400m run
40 cals row
40 push ups
40 kb snatch 53/35
40 kb goblet squats 53/35
40 kb swings 53/35
40 double unders
**If you have a weight vest, wear it**
Note: We will run this workout games format in lines. After each movement you will advance to the next station. Carry your KB from the snatch to goblet squats to swings
