Week of September 1-6, 2014

Monday
Special 10 am Hero WOD for Labor Day

Tuesday
1 RM Strict Press

3 Rounds for Time:
400 M Run
20 Vertical KB swings 53#/35#
10 Goblet Squats 53#/35#

Wednesday
Ring Dip Phases

3 Rounds of:
5 minute AMRAP
10 Burpees
10 Pull-Ups
10 Thrusters 95#/65#
1:00 Rest

Thursday
1 RM Snatch

15 minute AMRAP:
10 Power Snatch 95#/65#
15 Box Jump 24"/20"
 

Friday 
Ring Dip Phases

1 RM Deadlift

For Time:
:30s handstand hold
9 Shoulder to Overhead 135#/95#
27 C2B Pull-Ups
:30s handstand hold
6 Shoulder to Overhead 135#/95#
18 C2B Pull-Ups
:30s handstand hold
3 Shoulder to Overhead 135#/95#
9 C2B Pull-Ups