For Time
21-15-9
Chest to Bar Pull-ups
Squat Cleans (115/75)
For Time:
1000 Meter Row
75 Wall Balls (20/14)
50 Kettlebell Swings (50/35)
For Time:
10-9-8-7-6-5-4-3-2-1
Dumbbell Devils Press (50/35)
Box Jumps (24/20)
4 Rounds for Time
400 Meter Run
20 Pistols
10 Ring Dips
9/11 Tribute Workout:
With a Partner or Team Of Three Complete
5 Rounds For Time
521 Meter Run (Together)
71 Dumbbell Alternating One Arm Snatch (50/35) 68 Burpees to a Plate
71 One Arm Push Press
#neverforget
2563 Civilians Lost
343 Firefighters Lost
71 Law Enforcement Lost
For Time:
15-12-9-12-15
DB Deadlift (50/35)
Handstand Push-up
DB Front Rack Lunge
Weighted Sit-up
AMRAP in 12 Minutes
2-4-6-8-10-12..etc
Hang Power Cleans (135/95)
Pull-ups or Ring Pull-ups
For Time
100-80-60-40-20
Double Unders
10-20-30-40-50
Push-ups