9/11

Today we will suffer and endure in honor of the almost 3,000 Americans who died on 9/11 and for all those we've lost in our fight on terror!

WOD: In teams of 2 complete the following

9 Burpees
11 Toes 2 Bar
2 Rope Climbs

600m Run to Pull-Up Bars 

10 Rounds of
  -18 Pull-Ups
  -22 KBS 


600m Run to Pull-Up Bars 

9 Burpees
11 Toes 2 Bar
2 Rope Climbs

*Caryy a KB on the runs. 

Tuesday

WOD: "Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups

Chris Spealler WOD Demo - video [wmv] [mov]

Monday

WOD: Deadlift
1 Rep every other minute for 20 min.

In this WOD you will complete 10 sets of 1 with approx. 2 minutes rest between sets. Start at about 70% of your 1RM and gradually increase the weight.

Funday

WOD: 6 min AMRAP

• 6 Box Jumps 
• 8 Wall Balls

We will then have a TEAM tire flipping competition. 

Thursday

WOD: Track Intervals

Today we'll be doing a lot of mobility work. We will also strengthen the core with Turkish Get-Ups.

Wednesday

WOD: Thrusters 10-10-10-5-5-5-3-3-3-1-1-1 Reps

*Go heavy and you may use a rack. Rest as needed between efforts. Re-racking or dropping = Foul

FOUL = 10 BURPEES

Tuesday

WOD: "Angie"

for time:

• 100 Pull-Ups
• 100 Push-Ups
• 100 Sit-Ups
• 100 Squats