Labor Day wod- 8,9 only

Monday

workout will start at 8:10 and 9:10 so if you need to warmup and work mobility than make sure you have appropriate time

childcare available at 9

 

For time:
Run 2 miles
Rest 2 minutes


135/95 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135/95 pound Squat clean, 20 reps


Rest 2 minutes
Run 2 miles

 

Modifications: 

#1- cut everything in half

#2- 50 min time cap, or some other time

#3- run the miles, cut the work in half

#4- 155/105 power cleans instead of squat