8-24
Strength: Strict press 5-5-5-5-5 Strict or weighted pullup 5×5 WOD: 13 min AMRAP 5 thrusters 95/65 10 burpees 15 sit-ups
Read moreStrength: “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**
Read moreStrength: High hang clean + clean 7 sets at 80%+ WOD: Elizabeth
Read moreIn 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...
Read moreSkills: 12 min to work on one of the following: Hand stand pushups Double unders Pullups Muscle ups “Fight gone bad”
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