20180911

Metcon

9/11 Tribute WOD (Time)

9/11 Tribute Wod

2001 meter run

11 box jumps (30/24)

11 thrusters (125/85)

11 chest to bars

11 power cleans (170/115)

11 handstand push ups

11 kettlebell swings (70/53)

11 toes to bar

11 deadlifts (170/115)

11 push jerks (110/75)

2001 meter row

20180905

Weightlifting

Deadlift (4×8@63% with 3 sec descent )

Metcon

Metcon (AMRAP – Reps)

2 rounds for reps:

3 min to complete 400m run, then max effort pull-ups

Rest 1 min

3 min to complete 400m run, then max effort toes to bar

Rest 1 min