Forging Elite Fitness in Seattle-Georgetown

Labor Day – Weekend Schedule

Saturday 9:00am Level II Advanced 10:00am Free Community – all Levels Monday – One class only!! 10:00am WOD class

For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees

Five rounds for time of: 95-pound hang squat clean, 21 reps Run 400 meters

Complete as many rounds as possible in 20 minutes of: 12 push-up, decline (ring or paralette) 10 pull-up, dead hang

Seven slow rounds with no rest of: 95-pound stiff legged deadlift, 21 reps 25 Sit-ups

For twenty minutes: Squat two minutes Muscle-up two minutes

Complete as many rounds in seven minutes as you can of: 95 pound Squat clean, 10 reps 20 Sit-ups

Five rounds of: 5 Dumbbell deadlifts 5 Dumbbell hang cleans 5 Dumbbell push presses 5 Dumbbell squats Increase the load each round. Rest as necessary between rounds.

“Barbara”

Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats

Hang power clean 3-2-2-2-1-1-1-1-1