Labor Day – Don WOD

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$9.99

September 4: 8AM-10AM (Labor Day). Join us for an Epic Workout plus our Member Appreciation Sale.

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SKU: Don WOD Category:

Member Appreciation Sale Information

All Members Save 15% on Most ProShop Purchases on Labor Day, September 4th!

  1. Sign-up.
  2. WOD.
  3. Save.

Pro-Shop Sale is Available for in-person, pro-shop purchases from 7:30AM-10:30AM Labor Day. Buy as many items as you like.

  • Gym Reapers and Bear Komplex 20% off
  • Protein 20% off
  • BCAA & Preworkout 15% off
  • 2-Pood & Victory Grips 10% off
  • All other products 15% off
  • You’ll receive a gift card good for the discounted value. Gift cards are good for any gift shop purchase and do not expire.

The Don Hero WOD

September 4: 8AM-10AM (Labor Day)

Time Cap 40 minutes. About 4 minutes per station.

For Time:

Rx’d

  • 66 Deadlifts (110/75 lb)
  • 66 Box Jumps (24/20 in)
  • 66 Kettlebell Swings (1.5/1 pood)
  • 66 Knees to Elbows
  • 66 Sit-ups
  • 66 Pull-ups
  • 66 Thrusters (53/35 lb)
  • 66 Wall Balls (20/14 lb)
  • 66 Burpees
  • 66 Double Unders

Intermediate

  • 44 Deadlifts (110/75 lb)
  • 44 Box Jumps (24/20 in)
  • 44 Kettlebell Swings (1.5/1 pood)
  • 44 Knees to Elbows
  • 44 Sit-ups
  • 44 Pull-ups
  • 44 Thrusters (53/35 lb)
  • 44 Wall Balls (20/14lb)
  • 44 Burpees
  • 44 Double-Unders

Beginner

  • 22 Deadlifts (110/75 lb)
  • 22 Box Jumps (24/20 in)
  • 22 Kettlebell Swings (35/25lbs)
  • 22 Supine Toes 2 Bar
  • 33 Sit-ups
  • 33 Ring Rows
  • 22 Push Press (53/35 lb)
  • 22 Wall Balls (10/8 lb)
  • 22 Up Downs
  • 66 Single Unders

Scaled

2:30 On : 1:30 Rest
Count Reps Completed. Move to the next station after each 4 minute round.

  • KB Deadlifts: Any Load
  • Box Jumps : Any height
  • Kettlebell High Pull: Any Weight
  • Supine Toes 2 Bar
  • Sit-ups
  • Ring Row
  • Push Press: Any Weight
  • Wall Balls: Any weight
  • Up Downs:
  • Single Unders:

 

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