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Team 9/11 WOD

FT: 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

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21-15-9: Toes-to-bars and AbMat Sit-ups

21-15-9 reps, for time of: Toes-to-bar AbMat Sit-up

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Back Squat 5-5-3-3-1-1-1

Back Squat 5-5-3-3-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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Strict Handstand Push-ups : Max Set

A single set of Strict Handstand Push-ups for max reps.

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3 RFT: 400 m, Hang Power Snatches and Back Squats

3 rounds for time of: Run, 400 m 10 Hang Power Snatches, 135/95 lbs 20 Back Squats, 135/95 lbs

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21-15-9: Toes-to-bars and AbMat Sit-ups

21-15-9 reps, for time of: Toes-to-bar AbMat Sit-up

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SRCF Intro WOD #3: "Fight Gone So-So" Wall Balls, Sumo Deadlift High-pulls, Box Jump - 20 in.s, Rests

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

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