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

Strength: 5×3 tempo back squats 75-80% of 1rm WOD: 5 RFT 15 kb swings 53/35 200 m run 10 pullups Thanks to ALL who helped on Saturday and great job to all of our athletes that competed!!

Strength: Snatch 2@70% 2@75% 2@80% 2@85% 1@90% 1@95% WOD 4 RFT 15 pushups 10 deadlifts 225/155 Run 400m

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

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**

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...