8.17.2023

Friday

 Parking Garage Stairs 

 45 minutes 
 9/11 Towers Event Prep

The Survivors' Staircase was the last visible remaining original structure above ground level at the World Trade Center siteDuring the September 11 attacks, the stairs served as an escape route for hundreds of evacuees.

8.16.2023

Thursday

BENCH Program

    then…

3 Rounds (Not for TIME)
 10 GHD Situps 
 40 Double Unders



8.15.2023

Wednesday

AMRAP in 13min of:

10 Wallballs   

10cal ROW

20 Double Unders


15 Wallballs    

15 calorie Row

40 Double Unders


After each Round, add 5 Wallballs, 5cal ROW & 20 Double Unders 




8.14.2023

8.13.2023

Monday

For TIME:
30 Bodyweight Back Squats
1,000m row