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Thursday Aug 31

**Yesterday member informational email & nutrition challenge information was emailed out- if you did not receive it please let us know so we can correct your email on file**

Reminders:
-Nutrition Challenge Informational Meeting Sat. Sep 2nd @ 10:15am after class
-Labor Day Mon Sep 4th- 8am ONLY!
-Nutrition Challenge Beings Tuesday Sep 5th!
-5am Class on M, W, F beings Wed Sep 6th! **SIGN UP by 7pm the night before for class**


Warm Up-
Group Ring Muscle Up Work
(Working from D-A MODs)


Pick 1:

Barbell-
18 min
Work to a HS Clean Style Deadlift
Drop to 85% of HS for 3-5 x 3 Clean Pulls

Endurance-
5 Rounds (18min cap)
Mini "Barbara"
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Air Squats
-1min REST-



WOD-
For Time *15min cap*
"Amanda"
9-7-5
Ring Muscle Ups*
Squat Snatch 135/95

**Ring M.Up Mods-
A- Jumping Muscle Up (must have RX Ring Dips)
B- Feet on Box Transition
C- (Dbl reps) Feet on floor transition
D- (Dbl reps) Ring Rows + Ring Dips (band if needed)


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