Thursday 9/13

1. Snatch+Overhead Squat 3×3+3-Build to tough load. Rest 2-3 minutes between sets.  2. Back Squat 3×5-Build to tough load. Rest 3-4 minutes between sets.  3. Snatch Pulls 3×5-Moderate load ACROSS. Rest 2 minutes between sets. Use straps if needed.    Post WOD (Optional): This weeks active recovery or grab some friends and hit the following:…

Wednesday 9/12

1. For Time (with a partner):     Row 5000m     *One person rows while the other performs 20 burpees. Switch after every set of burpees.    2. For QUALITY:     L-Sit Hold-Accumulate 2 Minutes.   *SAVE THE DATES* -Saturday, October 6th: LIVE FIRE WOD! This event will be highly controlled in regards to safety. No experience…

Tuesday 9/11

1. Skill: Movement Prep   2. In honor of 9/11…     “Luke”     Run 400m     15 Power Clean & Jerks (155/105)     Run 400m     30 Toes-to-Bar     Run 400m     45 Wall Ball Shots (20/14, 10′)     Run 400m     45 Kettlebell Swings (1.5/1)     Run 400m     30 Ring Dips     Run…

Monday 9/10

1. 5 Rounds For Time:     5 Deadlifts (275/185)     10 Box Jumps (30/24″)   2. 3 Sets:      :30s Barbell Front Rack Hold-TOUGH*     :30s Rest   *Belly braced, knees locked, hips back.    *SAVE THE DATES* -Saturday, October 6th: LIVE FIRE WOD! This event will be highly controlled in regards to safety.…