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Tuesday 9/11/2018


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

With an empty barbell

10 Romanians

10 bent over rows

10 presses

10 good mornings

back rack wrist stretch

10 back squats

5 hang cleans

5 hang snatches

Workout warmup:

Partner up and warm up lifts to workout weight.

Workout and Endurance:

My apologies for Cleans two days in a row. I forgot I put this workout on the schedule over a week ago when I wrote Monday's WOD. At least they are light cleans. :0)

Wear your red white and blue today!


This "343" Hero WOD was created and dedicated to the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.

  • For Time
  • 100 Deadlifts (135/95 lb)
  • 100 Power Cleans (95/65)
  • 100 Power Snatches (75/55)
  • 43 Burpees(each)
  • We will do this as a partner wod, one partner works at a time on barbells, both partners will do 43 burpees. (both men and women will use one barbell)
  • RX+ do without partner


Bench Press



Max set of Ring MU's in 5 min.

Rest 3 min

Max set of BMU's in 5 min

Earlier Event: September 10
Monday 9/10/2018
Later Event: September 12
Wednesday 9/12/2018