WARM UP (20 min)
1) Mobility, 10 cals Bike, 5 Sled Push, 10 Tire Flips
2) Barbell Warm-up
3) Accessory: EMOM x 5, Barbell Bent Over Row, 3-3-3-3-3
BARBELL (15 min)
Back Squat – 20@50%, 10@55%, 5@60%
BODY-WEIGHT ONLY
For Time / 20 cap
100 Single-unders – 5 Burpees
80 Single-unders – 10 Burpees
60 Single-unders – 20 Burpees
40 Single-unders – 30 Burpees
20 Single-unders – 40 Burpees
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RX+ Double-unders
WOD – “9/11 Tribute WOD”
Teams of 2 / 20:01 Cap / Both work (1 rows, 1 works on 9 rounds) until rowing is complete then 1 works at a time
Row 2976m
-then
9 Rounds:
11 Box Jumps, 20″
11 Am. KBS, 55/35/25#
11 Cals Bike
11 Ground to Overhead, 115/80 | 95/65
KICKER
Run 800m