Team 9/11 WODFT: Rows; 9x Box Jump Overs, Thrusters and Kettlebell Swings
For time: Row, 2001 m -- then -- 9 rounds of: 11 Box Jump Overs, 24/20 in 11 Thrusters, 95/65 lbs 11 Kettlebell Swings, 53/35 lbs
As a Team of 2 Complete for Time. Alternate work as you go with your partner. * One rower, box, bar, KB per team
Back Squat 5-5-3-3-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
A single set of Strict Handstand Push-ups for max reps.
3 rounds for time of: Run, 400 m 10 Hang Power Snatches, 135/95 lbs 20 Back Squats, 135/95 lbs
In this workout move from each of three stations after 1 minute of max effort. This is a 3 minute round with 1 minute rest in between rounds Total is 3 Rounds of 1 minute max effort reps of: Wall Ball Sumo Deadlift High Pull Box Jump 20" - On the call of "Rotate" move to next exercise quickly to maximize your score - One point per rep Post reps per exercise per round for total score and loads used.
Instruct: DL, SDHP, Wall Ball, Box Jump review