Saturday - Monday, Sept 12th-14th

Robbie!

Super Saturday

“Always Remembered”

2000 meter row then,

4 Rounds of

9 Rope Climbs

11 Bear Complexes 135/95#

then,

2977 meter row

*1 Bear Complex = 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 push press

The significance of the rep scheme:
2001 – The Year
4 – The Planes
9 – The Month
11 – The Day
2977 – The Casualties

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Sunday Funday @ 7 am —> Happy and fun workout everyone can participate in

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Monday

Warmup: 4 Rounds

200 meter run

10 kb presses

10 single arm kb overhead walking lunges

10 kbs

10 Alternating single leg kb deadlifts

10 Russian twist with kb

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Strength: OHS 4x3

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Snatch 4x1@ 45%, 3x1@ 75%, 1x1@ 80%

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WOD: For Time

21-18-15-12-9-6-3

Wall balls 20/16#

Toes to Bar