Wednesday 09/16

Strength- Every 90 x 8

• 3 front squats @ 80% of 1RM

WOD- For Time

• 3,000m / 2,500m Row

• Every 2:00 - 100’ Farmers Carry (53/36)

Tuesday 09/15

WOD- Every 4:00 x 6 Rounds

• 15/12 Cal Row

• 12 DB Goblet Squats (50/35)

• 6 Burpee Box Jump Overs

Post WOD Midline - 3 RNFT

• 10 Weighted Sit ups

• 1:00 Plank

• 30 Flutter Kicks

Monday 09/14

Strength- every 90 x 8 sets

• 3 Deadlifts

• Increasing weight

WOD - 14 min AMRAP

• 7 Hang Clean and Jerks (115/80)

• 7 Strict Pull ups

Never forget 09/11

WOD- “Never Forget”

Buy-in : 2,001m Run

4 RFT

• 9 Squat Clean Thrusters (135/95)

• 11 T2B

Thursday 09/10

Projected thunderstorms for the day be prepared to workout indoors with a mask

Strength- Every 90s x 8

• 3 Deadlifts

• increasing weight

WOD- 2 Rounds for time

• 15 DB Lunges + 10 Strict Pull ups

• 15 DB Lunges + 30 Sit ups

• 15 DB Lunges + 20 Lateral Burpees