For Time:
21-18-15-12-9-6-3:
Double DB Thrusters (35/50)
Box Jumps (20/24)

On running Clock: 6 min
1 min Farmer Hold
1 min Forearm Plank Hold
1 min Farmer Hold
:30 R/L Side Plank
1 min Farmer Hold
1 min Hollow

9/11 Memorial WOD:
9 RFT: (September)
11 Hang Power Snatch 65/95 (11th)
38 DU (343 NY Firefighter deaths on 9/11)

Post WOD:
5 min Max Rep SHSPU

Teams of 2:
24 min AMRAP: You Go/I Go:
60 Cal Row
50 Deadlifts (Rx: 105/155, Comp: 125/185)
40 C2B
30 T2B
20 BFOB
10 Squat Clean & Jerk Rx: (105/155, Comp: 125/185)

Tag hands between all transitions!

Superset Strength:
16-14-12-10-8-6:
Barbell Bench Press
right into:
Front Rack Double DB Walking Lunge Steps
2 min Rest

6 min AMRAP:
10 Heavy KB Swings
10 Hollow Rocks

10 min AMRAP of Cindy (Score 1)
at 10 min Mark:
1 Mile Run
*Score 2: Mile Time

15 min AMRAP:
10 BMU
10 Double DB Burpee DL (35/50)
10 Double DB Step Back Lunge (35/50)
10 Double DB Box Step Ups (35/50, 20/24)

Post: Double DB Bench Press 10-10-10-10-10

17 min to work up on the complex of:
From the floor:
1 Strict Press
2 Push Press
3 Push Jerks

7 min AMRAP:
50 DU
8 S2OH (105/155)

7x3 3 Second Pause Front Squats

12 min AMRAP: 3/3/3, 6/6/6, 9/9/9…ladder by 3’s
KB Goblet Squat (35/53)
KB Russian Swings (35/53)
Lateral Burpee Over KB

DL 5-5-5-5-5

For Time:
50 T2B
50 DL (155/225)

Holiday Schedule: 1 Class ONLY at 10-11:30 AM

HERO WOD

7 RFT:

400m Run
21 Walking Lunge Steps
15 Pull Ups
9 Burpees

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet.

Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

First posted Aug. 14, 2015.

15 min to work up in complex:
DL Double DB/KB Complex (unbroken):
5 DL - 25’ Farmer Carry - 5 DL - 25’ Farmer Carry - 5 DL

20 min AMRAP:
20 KB Swings (35/53)
20 Burpees
20 T2B
20 AMSU

Push Press 6-5-4-3-3-3

12 min E2MOM:
200m Run:
IRT MR Thrusters (65/95)

Front Squat 10-5-10-5-10

On 11 min Clock:
1 WW
25’ Double DB Walking Lunges 35/50 - DBs in true front rack
2 WW
50’ Lunge
3 WW
75’ Lunge
…
add 25 feet to the lunge every round, and 1 rep to the wall walk every round.

On a 13 min Clock:
50 Box Jump Overs (20/24)
50 C2B (Comp: 70)
IRT: Max Rep Double DB Step Overs (20/24, 35/50)

Post: 6 min Max Rep Strict Pull Ups

15 min work up in load on Squat Clean & Jerk regrip triples

27 min E3MOM:
3 regrip Squat Clean & Jerk
Max Cals on Machine

*Score: Total # Cals on Which Machine & barbell load in wod.