WOD
TEAMS OF 2
25:00 AMRAP
2000/1800m Row
100 Kettlebell Swings 55#/35#
100 Kettlebell Box Step Ups (55#/35#)(24"/20")
100 Kettlebell Swings 55#/35#
Max Distance Row in the Remaining Time
(Scored by Total Meters)
*Partner 1 works while Partner 2 rests, switch as needed the entire workout.
WOD
"9/11 343 TRIBUTE"
9 ROUNDS FOR TIME
11 Lateral Burpee Over Bar
3 Power Snatch 155#/105#
4 Overhead Squats 155#/105#
3 Bar Muscle Ups
*Today's workout honors the 343 FDNY firefighters who lost their lives on September 11, 2001.
Strength
Push Press 1x8
ON 12:00 CLOCK...
Build to a Heavy 8-Rep Push Press
(Score is Weight)
*Retest from 8/6
WOD
EVERY 3:00 (5 SETS)
50 Double Unders
50ft Single Arm Overhead Dumbbell Walking Lunge 50#/35#
50 Double Unders
(Scored by Slowest Set)
WOD
"SEPTEMBER MONTHLY CHALLENGE"
IN TEAMS OF 2 For Time:
5000m Row
*Partners must switch every even 250m or 500m for the entire 5k. For 500m switch, both partners row 5 times (2500m each). For 250m switch, both partners row 10 times (2500m each).
