Labor Day Schedule:
7:30am BootCamp
8:30 CrossFit adults
9:30am CrossFit adults

Coach’s choice

WOD prep
Prep the movements

Movement of the day, Sumo deadlift highpull.


“ZEUS” for time or AMRAP 40
U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. 

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

*If you finish before the cap stop and that is your time.
*If you hit the cap and you aren’t finished record your rounds + reps.
*This version of the Hero wod Zeus I have subbed ab-mat sit-ups in place of body weight back squat.

3 Rounds for time
30 Wall ball shots (20,14)
30 Sumo deadlift high-pull (75,55)
30 Box jumps (20)
30 Push presses (75,55)
30/21 Calorie row
30 Push-ups
30 Ab-mat sit-ups

Option 2
3 Rounds for time
20 Wall ball shots (14,10)
20 KB Sumo deadlift high-pull (65,45)
20 Box jumps (20 in)
20 Push presses (65,45)
20/14 Calorie row
20 Push-ups
20 Ab-mat sit-ups

Option 3
3 Rounds for time
10 Wall ball shots (10,7)
10 Sumo deadlift high-pull (55,35)
10 Box jumps (20,16)
10 Push presses (55,35)
10/7 Calorie row
10 Push-ups
10 Ab-mat sit-ups

Post WOD
Foam roll for 5 minutes.