Upper East Side

Warm up

2 rounds:

20 kettlebell seesaw

5 empty barbell power cleans

5 empty barbell push presses

10 jump squats

10 PVC band lat pull down

Labor day Hero WOD

Partner “Hammer’

5 rounds per partner, one partner working at a time :

5 power cleans 135/95 lbs

10 front squats 135/95 lbs

5 jerks 135 /95 lbs

20 pullups

Each partner perform a full round before switching

35 min time cap

EVF360

“Dumbbell Badger”

3 rounds for time of:

30 Double dumbbell squat cleans, 50/35 lbs

30 Pull-ups

Run, 800 m

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on December 11th, 2007.