9-16

Strength:
2 clean + 1 jerk
2 sets @70%
1 set @ 75%
1 set @ 80%
1 clean + 1 jerk
85%
90%
95%

WOD:
12 min AMRAP
9 pullups
6 squat cleans 155/105
3 burpees

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9-15

Strength:
back squat
Find a 1rm

WOD:
3 rds
40 air squats
30 du’s
20 kb swings 53/35
10 hspu
*rest 1 minute between rds*

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“Iron Patriot”

Strength:
“Iron Patriot”
50 strict presses 95/65
**every time you rest, 25 sit ups**

WOD:
75 OHS 75/55. 95/65comp
** anytime you have to rest, 5 t2b**

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“Elizabeth”

Strength:
High hang clean + clean
7 sets at 80%+

WOD:
Elizabeth

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911 Memorial WOD

In memorial of 911; choose one of the following:
A. Hero WOD “343″ in honor of the 343 firefighters lost on 9/11/01
100 Deadlifts (145#, 115#)
100 Power Cleans (95#, 65#)
100 Ground to Overhead (65#, 35#)
43 Burpees

Or

B. 9/11 WOD
2001m row or run
11 box jumps 24/20
11 thrusters 115/75
11 pull ups
11 snatch 115/75
11 toes to bar
11 kb swings 53/35
11 push jerks 115/75
11 deadlifts 115/75
11 burpees

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“Fight Gone Bad”

Skills:
12 min to work on one of the following:

Hand stand pushups
Double unders
Pullups
Muscle ups

“Fight gone bad”

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9-9

Strength:
2 snatch deadlifts + snatch
3 @ 75%
5 @80%

WOD:
3 rds
15 snatches 115/75, 135/95 comp
15 pullups, comp chest to bar pullups

Finisher:
Pendlay row
3×10

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