GRIZZLY/ KODIAK- Every minute (20:00) 175/200m Row POLAR- 150/175m Row Skill Progression (Low Ring Muscle Up) Have athletes practice: Ring Transitions - 10-12 minutes-

3 Position Clean 5x3 1 High Hang Clean + 1 Hang Clean + 1 Clean x 5 sets (@75% of 1RM Clean & Jerk) * [...]

GRIZZLY- 3 Sets50 Double Unders15 GHD Sit Ups (Or 15 V-Ups)10 Burpee Pull Ups15 GHD Sit Ups (Or 15 V-Ups)50 Double Unders-Rest 1:1 between sets- [...]

Teams of 2: 275/343 Calories (Any Machine) - Every 3:00 and 0:00, stop and perform 11 Synchro Burpees - memorial to honor the 343 firefighters [...]

GRIZZLY- 400m Run 10 Strict Handstand Push ups 200m Run 10 Strict Handstand Push ups 200m Run 10 Strict Handstand Push ups 400m Run KODIAK- [...]

GRIZZLY- Teams of 2 2 rounds: 50 Deadlifts 155/225 50 Shoulder to Overhead 95/135 M75/105 150 yd Sled Pull KODIAK- Teams of 22 rounds:50 Deadlifts [...]

1 Power Clean + 1 Push Jerk x 5 sets (@70% of 1RM) * Complete a set every 1:30 * Front Squat 5 x 5 [...]

GRIZZLY- Every 2 minutes: 200/175m Row 8/5 Calorie Assault *Add 2 calories each round for 6 rounds, then complete as many calories as possible for [...]

HAPPY LABOR DAY! 7:00, 8:15 and 9:30am classes today! 1 Snatch + 1 Overhead Squat (@75% of 1RM) x 5 sets * Complete a set [...]