WOD



9/11/2017
STRENGTH WOD
Find your 1RM Snatch OR..
P. snatch x3@60%, x3@70%, 2x3@75%
& Snatch grip DL 5x5@70% (3 sec pause in power pos)

WOD
9/11 Tribute WOD
4 RFT
343m row
72 Air squats
9 Strict pull-ups 
11 P. Cleans @155/105/70
(4= Planes lost, 343= Firefighters lost,
 72= police lost, 9= month, 11= day)

EXS
BTN P.jerk 4x2, BTN split jerk 6x1


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