Thursday – 160901


Happy birthday Meghan!


  • Labor Day, Sept 5th – Only 1 class at 10am (Team WOD, invite your friends!)
  • Get signed up for the Lurong Championship Nutrition/Lifestyle Challenge
    • Registration is open for our biggest nutrition challenge of the year!  SIGN UP HERE
    • Challenge starts Sept 12th


Every 5 minutes for 30 minutes (6 rounds) for times:
400m Run or 500m Row
5 Thrusters (135/95)
10 Bar Facing Burpees

Cash Out

5 sets of (15 minutes):
45 seconds of Front-Leaning Rest on Rings
rest 15 seconds
45 seconds of Face-Up Chinese Plank
rest 75 seconds

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