TUESDAY 9/11 WOD

OLYMPIC LIFTING

Power Clean + Front Squat + Split Jerk (1 rep every 90 sec x8 sets climbing)

Focus on being patient during the pull and getting the bar into the pockets as well as aggressive elbows rotating through the bar.

METCON

BK Fit 9/11 Tribute WOD (Time)

3 RFT:

9 Man Makers 50/35#

11 Burpees over the DBs

Cash out: 2001m Run

Beginner

3 RFT:

6 Man Makers 35/20#

8 Burpees (no pushup)

Cash out: 1 mile Run/1600m Row