September 10 – 16, 2018

Clean (full squat)

4 @ 9

4 @ 9 (load drop)

4 @ 9 (load drop)

4 @ 9 (load drop)

Superset w/Windshield Wipers

then,

12min EOMOM (every OTHER minute)

2 Touch ‘N Go Power Snatches + 50 DUs

*Score is max weight only if DUs are performed as well.

“343”

For Time:

100 Deadlifts 145/95 lbs

100 Power Cleans 95/65lbs

100 Ground-to-Overheads 65/35lbs

43 Burpees

This “343” Hero WOD was created and dedicated to the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.

2ct pause Back Squat

5 @ 9

5 @ 9 (load drop)

5 @ 9 (load drop)

Superset w/GHD sit ups

then,

For time:

50 cal Row

then,

3 Rounds

20 Back rack lunges 135/85lbs (from the floor)

15 TTBs

800m Run, Jog back

400m Run, Jog back x 2

200m Run, Jog back x 3

Push Jerk

3 @ 10

3 @ 10 (load drop)

3 @ 10 (load drop)

then,

25min AMRAP

50 ft HS Walk

40 Air squats

30 Cal Row

5 RFT

3 Thrusters 135/85lbs

5 Bar MUs

7 Burpees

9 TTBs

20min Partner AMRAP

20 Box jumps

30 HR Push ups

40 Ab mat sit ups

400m Run

*Partner A will begin on the work while Partner B runs 400m. When Partner B gets back, they’ll pick up where Partner A left off.