6 Rounds for Time:
   - 30 Air Squats
   - 19 Power Cleans (135/95)
   - 7 Strict Pull Ups
​   - 400m Run

WOD

​Sport

10-1
Deadlift (225/155)
HSPU
* 150m run around the box after each round

Fitness

10-1
Deadlift (135/95)
Pike Push-ups
*150m run around the box after each round

WOD

Sport:

15 mins to work up to 3 rep Power snatch

16 min Emom:

Even: 3 power snatch/increase each round

Odd: 60 DU


Fitness:

15 min to finish 1 mile run or 2000m row

16 min EMOM:
Even: 8 DB Push Press
Odd: 50 Jump Rope

WOD

6 SETS
AMRAP x 3 MINUTES*
6 Hang squat cleans (115/75)|(95/65)
6 Wall Balls (20/14)|(14/10)
6 Toes to Bar

-:30 Rest b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

Sport
5 rounds
400m run
21 box jumps
15. Kb swings (53/35)
9 burpee pull-ups

Fitness :

5 rounds
200m run
21 box steps
15. Kb swings 35/25
9 burpees

Special 9/11 Tribute Wod!

SPORT:
Row 2001m

Starting at 0 and on every even minute, perform 9 DB Thrusters (50s/35s)(35s/20s)
*pick a weight for Thrusters that allows you to do every set unbroken

Every odd minute, perform 11 weighted sit ups (use 1 db)

FITNESS:
2001m row

Starting at 0 and every even minute thereafter,
9 DB thrusters (20s/10s, or air squats)

Every odd minute,
11 sit ups

The wod will be capped!

WOD

SPORT RX:
10 min. clock
3x3x3x3x3 Front Squats (increasing)

"DT"
5 Rounds:
12 Deadlifts (155/105)(115/80)
9 Hang Cleans
6 Push Jerk

FITNESS:
3 Sets:
30 Seated Alternating Leg Lifts
30 Tuck-ups or Sit-ups

Then:
5 Rounds:
12 Deadlifts (75/55#)
9 Goblet Squats
6 Push Jerk

WOD

20 min AMRAP:
10 Burpees Box Jumps
15 Russian Double KB swings (50s/35s)
60 DUs

OPTIONAL ACCESSORY WORK:
5 Sets: 10 Single KB Curl to Press* 10 KBp Split Lunges / Leg *Two hands hold KB, curl and press overhead

RUN FOR YOUR LIFE
8 Rounds:
   - Every 3 minutes = 400m Run (Sport) or 300m Run (Fitness)
*Pick a distance that allows a :30+ second recovery*

Accessory Work:
8 Minute AMRAP:
   - 10 DB Side Bends each side (50/35)
​   - 10 DB Bent Over Rows

FIGHT GONE BAD
3 Rounds of:
   - Wallballs (20/14)
   - SDHP (75/55)
   - Box Jumps (20”)
   - Push Press (75/55)
   - Calorie Row

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

**CLASS TIMES = 8:30 a.m. and 10:00 a.m. ONLY**