WOD

OT5:00 for 25:00 (5 rounds)
400 Meter Run
12 Deadlift (M:155/135/115, W:105/95/75)
9 Hang Power Clean
6 Front Squat
*rest in any time remaining

A. Strength: Back Squat 3 – 3 – 3 – 3 – 3
*following last set, take 70% and complete 1:00 for max reps
B. 3:00 Easy Row
C. For Time
25 – 20 – 15 – 10 – 5
Wall Ball (30/16)
Ring Row
Ab Mat Sit-up with WB

NEVER FORGET:     9-11 Tribute WOD
34:30 Cap (343=# of NYFD who gave their lives to save others)
2001 Meter Row or 1.25 Mile Run, then:
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee C2B Pull-ups
11 Power Cleans (175/120)
11 HSPU
11 KB Swings (32/24)
11 T2B
11 Deadlift (175/120)
11 STOH (110/75), then:
2001 Meter Row or 1.25 Mile Run
* 9 exercises, 11 Reps of each= 9/11, 2001 is the year it took place
* 125# thruster symbolizes the deaths at Pentagon
* 175# clean symbolizes the AA Flight 175 that hit the south tower
* 110# STOH represents the # of floors in each tower that
first responders attempted to climb

A. 3 Rounds NFT (+/- 15:00)
10 DB Bent Over Row (ea arm, H.A.P.)
:30 REST
10 Weighted Box Step-up (24/16kg)
:30 REST
1:00 Plank
1:00 REST
B. 12:00 EMOM
odd minute – 15 Slam Balls (30/20)
even minute – 15 Burpee

A. Strength: Close Grip Bench 10 – 10 – 10
B. 16:00 AMRAP
200 Meter Run
12 KB Swings (24/16)
10 Push Up
1 Rope Climb
1:00 REST
C. 5:00 to establish Max DU set

A. Work up to heavy P. Snatch + OHS
B. 5 Rounds: OT3:00
20/15 Calorie Row
3 Power Snatch (70-75% of 1RM)
6 OHS (10 Front Squat)
C. NFT- 3 x 25 Weighted Glute Bridge

Enjoy your Labor Day….BCCF is closed today!!!

A. 7:00 EMOM – 1 Press + 1 Push Press + 1 P. Jerk (increasing)
B. 4 Rounds:
8 STOH (155/105)
16 Deadlift
400 Meter Run
1:00 Rest B/t
C. Mobilize/Foam