We will never forget! Our thoughts and prayers go to the families that were forever changed by the evil on 11 September 2001.
Strength:
“Make-up work”
Pick a missed lift, find 1-rep max
Or…
Pick a lift and perform:
5 reps @ 60% 1RM
5 reps @ 70%
5 reps @ 80%
For Quality
Conditioning:
12 Front Squats (175/113)
9 GHD Sit-ups
60 Speed Skips
200m Run
4 rounds for time
Mobility:
Hip Capsule Stretch – 1:30/side
Spine Smash – 2:00
Couch Stretch – 1:30/side
Post lift, load, time,and experiences to comments
SWOD:
305# 1 RM DL
CWOD:
16:53
135# FS
D.
Swod. Worked ohs
Cwod. 13:25ish. Did 165# from the rack. Wrist no bueno.
Maybe 13:35 – 13:45
SWOD: OHS work
CWOD: 13:23 Rx
SWOD:
Quality work on OHS, 2 reps @ 210. Was going for 5, shoulder didn’t feel it.