Monday, September 11, 2017

PRE:  Movement Standards

WOD:  The 9-11 WOD: 1 round

- 2001m Row

- 11 Box Jumps (30/24)

- 11 Thrusters (135/95/65)

- 11 Burpee Chest to Bar Pullups

- 11 Power Cleans

- 11 HSPU

- 11 KB Swings (70/53)

- 11 Toes 2 Bar

- 11 Deadlifts

- 11 Push Jerks

- 2001m Row

Share the row as needed.  Each partner must do 11 of each movement.  Partner not working is holding a 45# plate.

POST:  400m cool down run