WOD

911 tribute wod For Time 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell…

Skillwork: Hang Power Clean 6 sets of 6 reps  Build to heavy Conditioning:  For most Reps  4 rounds. 45 seconds each exercise with 15 seconds rest between exercises.  HPC (75/55)…

Skillwork: Weighted Pull Ups 5 sets of 6 reps.  Add weight each set. (sets 1-5) Set 6  is a drop set.  Then 5 sets of 12 reps  Bench Isolated Rows.…

Skillwork Barbell Bench Press 1 warm up set Barbell+ (10 to 20 reps)  Then working sets 5 sets of 6 reps  Build to heavy (sets 1-5) Last set is drop…

Skillwork: Barbell Snatch 6x6 Build each set Conditioning: 4 rounds for time  10 Dumbbell Snatch (each arm) 10 Devils Press 20 Box Jump