Friday 9/11

Fitness-

A. Front Squat x 2 x 5 sets; building 

WOD

"Always Remembered"

With a partner (1 person works at a time)

2001 m Row buy in

Then

4 Rounds

9 Wall Walks

11 Squat Clean & Jerks (115/65)

Then

2977 m Row Cash Out

Performance-

A. Front Squat - x 2 @ 65%, x 2 @ 75%, x 2 x 3 sets @ 85%

WOD

"Always Remembered"

With a Partner (1 person works at a time)

2001 m Row Buy In

Then

4 rounds 

9 Rope Climbs

11 Bear Complex (squat clean and jerk + back squat to OH) (135/85)

Then

2977 m Row Cash Out

Zone-

A1. DB Bulgarian Split Squats x 10 each leg x 3 sets

A2. DB Bench Press x 10 x 3 sets

A3. Tuck ups x 20 x 3 sets

WOD

With a Partner (1 person works at a time)

2001 m Row Buy In

Then

4 rounds 

9 Burpees

11 Cal AB

Then

2977 m Row Cash Out