Happy Labor Day!

Warm-up:

Pacer Run 400m
Agility Ladder x5
3 Rounds of Synchronized Cindy:
  1. 5 Pull-ups
  2. 10 Push-ups
  3. 15 Squats

Mobility:

Foam Roll: Quads, Hammies, Adductors and Abductors

Announcements:

Happy Labor Day!

Skills & Technique: (Click below for links to more info)

Wod:

HotShots 19
 
30 Air Squats
19 Power Cleans 135/95 lbs
7 Strict Pull-ups
Run 400m 
 
6 Rounds for time.
Time Limit: 40 Minutes