Main – Comp WOD
Warm-up (No Measure)
Row 500-1000m
Mobility
3×5 Scott’s Press
(behind the neck strict press in full squat)
Metcon (Time)
WupWOD
5RFT
100 m Row
10 push-ups
Metcon (Weight)
Skillz and Drillz
EMOTM 6 mins
2 HHSqCl
1 Split Jerk w/3 sec pause in the catch
increase weight throughout
Metcon (AMRAP – Reps)
Strength
Every 3 mins for 18 mins
Max Effort
Bench Press 135/95
BB Row 135/95
(switch between exercises every 3 mins; 3 sets of each)
Handstand Walk (5)
5 min running clock. Accumulate as much distance as possible.
Metcon (No Measure)
In Memory of 9/11
9 min AMRAP
11 DL 225/150
200 m Run
1 PC 225/150