5:00 Warm Up
911 Memorial WOD
900m Run
11x Box Jumps (24″/20″)
11x Thrusters (95#/55#)
11x Burpee Pull-ups
11x Power Cleans (145#/75#)
11x Deck-to-Handstand
11x KB Swings (70#/50#)
11x Toes-to-Bar
11x Deadlifts (145#/75#)
11x Push Jerks (95#/55#)
900m Run
[28:15]
Bag work ~10:00
20:00 AMRAP
10x Push press @115#
10x KBS @55#
10x Box Jumps 24″
[7+22]
Mobility 15:00
Metcon
Warfighters
21-15-9
Clean and Jerks 115#
Bar Facing Burpees
Box Jumps 24/20
[14:43]
Shoulder Press 8×3 @ 135#
“Jake”
20:00 AMRAP
10x Push-press 115#
10x KBS 55#
10x Box Jump 24”
+With weight Vest
[7+20]
Jackie
1,000-m row
50x thrusters (45/35)
30x Pull-ups
12:38 🙁
Hero WOD: Paul
5 Rounds For Time
50 Double-Unders
35 Knees-to-Elbows
20 yard Overhead Walk (185/135 lb)
[40:22]