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9/16/14 Strength: Cleans Every 90 seconds complete 1 hip clean + 1 hang clean increasing wt each set x 6 min. Wod: For Time: 25

9/15/14 Strength: Back squat 55/8 60/8 70/8 75/8 80/8 Rest 2-3 minutes Wod: 100 double unders 21-15-9 Kb swings 2/1.5 Burpees 100 double unders

9/12/14 Strength: Deadlift EMOM x 6 5 reps same wt for all 6 sets Skill: spend 10 min on the bar Pull-ups, t2b, muscle ups

9/11/14 *in remembrance of 9/11 we will be skipping Gymnasty Thursday and doing the 9/11 Memorial Wod. Wod: 9/11 Tribute WOD. For Time: 2001m Row

9/10/14 Strength: Front squat & Strict press Front squat: 10/55 10/65 10/75 Strict press: 3 sets of 8 90 sec rest between sets Wod: 12

9/9/14 Strength: High Hang clean 3 reps from the hip EMOM x 5 Wod: 13 min amrap 30 cal row 10 Deadlifts 225/135 5 wall