Tuesday September 11th, 2018
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Category: WOD

Tuesday September 11th, 2018

Warm up-

5 Min on a Machine

:50 Easy

:10 Hard

Prep for Skill

Empty BB Hang Muscle cleans, FS, Deads, Strict Press, Good Mornings etc…

Skill-

20 Min EMOM

Minute 1 – 3 Hang Squat Cleans (65-75% of 1RM Clean)

Minute 2 – 12 Alt. Arms DB Strict Press (6 Per Arm) AHAP

*Do not drop the bar on the Hang Cleans

WOD-

Remembering the 343 fallen Hereos who lost their lives on 9/11

In teams of 2: One person working at a time

343 Burpees

*RX+ wear a 20/14# Vest

Post WOD-

Climb the ladder Strict pull ups

1-2-3-4-5-6-7-8-9-10

 

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