Kettlebells

AMRAP 10 10/7 Calorie AB 10 Burpees *Rest 2m AMRAP 10 20 RKB Swings (70/53) 7 HSPU *Score total rounds “Remember the past, plan for

EMOTM 12 Odd – 7 Thrusters (build – add weight each round by feel) Even – 5-10 Strict Pull-ups (weighted if able) Then, 2k Row

For time: Run 800m 30 DB HPSN (50/35+) 30 Box Jumps (24/20) Run 400m 30 Box Jumps 30 DB HPSN Run 800m “The difference between

Best of luck to Kristen and coach Jason competing this weekend! Kristen lifts at 3:15PT Friday and Jason 3:15PT Sunday. Kick some butt guys!!! Every

5rds – 4m ON/1m OFF Run 100m 10 Wall Ball (20/16) 6 Ring Dips 4 Strict Pull-ups *Pick up where you leave off, score total

Partner AMRAP 15 200ft Farmer Carry (53/35+) 1 Rope Climb *Relay style – score total rounds Then, 4rds NFT 10 Sit-ups 15 V-ups 20 Rollouts

9/11 Tribute WOD For time: Run or Row 2001m 11 BJ (30/24) 11 Thrusters (135/95) 11 Burpee C2B 11 PCL (185/135) 11 HSPU 11 KB

EMOTM 21 Min 1 – 12/10 AB Calories Min 2 – 10 Ball Slams Min 3 – 5 SN (135/95) “If you don’t live on

Every 90sec – 8rds 1 PCL + 1 CL + 1 J (by feel) Then, Benchmark Friday! “Diane” 21, 15, 9 DL (225/155) HSPU “You

3rds for time: 40 Double Unders 30 Wall Ball (20/16) 20 Ring Rows 10 Calorie AB Then, Tabata – 8rds 20sec ON/10sec OFF Alternate between