PRE: Movement Standards

WOD: Partner Day! AMRAP 31:

-24 Wall Balls (20/14)

-24 Hang Clean and Jerks (115/75)

-24 Weighted Box Step-ups (24/20)

-24/20 Cal Bike

-24 Hang Snatches

*Each partner must perform a 1 mile run (total) at some point during the WOD, athletes alt. work and rest as needed.

POST: Mobility

PRE: 12-10-8-8-6: Alt. Dual DB/KB Z-Press (per arm) *:30 DB/KB Hollow hold after each set

WOD: For time: 5 Rounds:

-15 Front Squats (95/65)

-12 Pull-ups

-9 Sumo Deadlift High Pulls

POST: 3x10 Single Arm Dumbbell Bench Press (Each Side), 3x:30 Plank/side

PRE: Workout Set-up

WOD: "9-11" For time: Complete with a Partner, 1 Round:

-2001m Row

-11 Box jumps (30/24)

-11 Thrusters (125/85) (125 pounds = 125 deaths at The Pentagon)

-11 Burpee C2B Pull-ups

-11 Power Cleans (175/120) (175 pounds= AA Flight #175, South tower)

-11 HSPU

-11 KB Swings (70/53)

-11 TTB

-11 Deadlifts (170/120) (77k = Flight77)

-11 Push Jerks (110/75) (110 pounds = number of floors in each tower)

-2001m Row.

*Share row as needed. Each partner must do 11 of each movement.

POST: Mobility