Monday: WOD: 9/11 Tribute – Teams of 2 2001 M Row (share) then 9 Rounds of: 11 Kettlebell Swings 11 Goblet Squats 11 Box Jumps 11 Burpees 11 Situps for Time (alternate movements each round between partners) Tuesday: WOD: 10 Min: Strength Rest 2 min then: 25 THRUSTERS 25 PUSHUPS 25 SDLHP 3R4T
Wednesday: WOD: 20/16 Calorie Row 20 MB Situps 15 Pull Ups 5 sets (1 every 5 min) each set for time
Thursday: WOD: 10 Min Strength Rest 2 min then: WOD: 100 DU BUY IN 5RDS OF: 10 KBS/10 BURPEES 100 DU CASH OUT
Friday: WOD: 3 Sets of 2 Rounds: 2 Rope Climbs 6 Banded Strict HSPU 12 DB Power Cleans each set for time
Saturday: WOD: XLR8 Community- CrossFit Total 4 Stacks of cards each with a single suit draw 1 card from each stack- pick your movements diamond: box jumps; wall balls; burpee broad jump or du spade: pull ups; hspu; push ups; bar muscle ups hearts: deadlifts; power cleans; hang cleans; or STOH clubs: air squats; situps; lunges; plank 20 Min AMRAP
