Sept 1 WOD

10 Min to est 2 Hang cleans + 2 S2OH for max load 10 Min AMRAP 10 box jumps 30 Du/ 100 Singles 5 Rounds 20 Sit ups 10 Ktb

Back to School Special

Backtoschool means time to get back into Sledge. Stressed, tired, and feel out of shape? Come take advantage of our back to school special. Come get in while the price last. It is time to get back into fitness and your health! Tag your friends and spread the word Fitkids Mon-Thurs at 6pm Bootcamp Mon-Thurs 7pm RunclubTuesday at 7pm (everyone is free) Barbellclub Wednesday at 8pm

Aug 31 WOD

EMOM for 7 min 3 Deadlifts Rx+ 275/185 Rx 245/155 Hero WOD Rene’ 7 rounds for time of: 200 Meter run =400 m 21 walking lunges 15 pull-ups 9 burpees

Aug 29 WOD

Buddy WOD 5 Deadlifts 315 10 Pistols 10 HSPU 10 Deadlifts 275 10 Pistols 10 HSPU 15 Deadlifts 245 10 Pistols 10 HSPU 20 Deadlifts 225 Both Buddy must complete three movements before moving on to next set of three. “Speed” 7 Burpees 7 over the box jump 7 Axle bar cleans 21 Du 21 t2b 21 wall ball

Aug 28 WOD

12 min to est 10RM Back squat EMOM for 9 min 4 Back rack lunges For time 1200 Meter row

Aug 27 WOD

EMOM for 10 Squat clean + Squat clean thruster + Hanging squat clean and jerk 70-75% of 1RM clean n jerk 15 min AMRAP Buddy wod Buddy one 5 deadlifts 4 hang cleans 3 S2OH Buddy two 100 Meter run =200 Both buddies working at all times. Tou may not switch until you complete task.

Aug 26 WOD

10 min to est 2RM Hanging squat snatch EMOM for 5 min 5 Rope climbs/ 5 Legless rope climbs EMOM for 7 min 2 Ring MU + Dips/ 4 Ring dips For time 50 Pull ups For time * 7 min cap

June 30 WOD

10 min to est 1RM Clean 4 Rounds 4 Min AMRAP 4 Thrusters Rx+185/115 Rx 155/105 8 T2B 2 min rest

June 29 WOD

100 DU/ 250 singles 5 Rounds of 5 Strict pull ups 10 Push ups 15 Box jumps 100 Du/ 250 Singles 5 Rounds of 5 Strict pull ups 10 Push ups 15 Box jumps 100 DU/ 250 Singles