Dynamic Warm-Up – Mobility Prepare  for..

Primer:  (In teams of 2. Prep for wod. Coach movements,set standards ect )
2x3x3 Ground to Overhead 95/65 
2x3x3 Power Cleans 115/85
2x3x3 Deadlifts 145/105
4x Partner burpees syncro high 5

Face Flag moment of silence to Honor the Heroes and the Fallen. Reflection of life in the US.


A: WOD: Team  “343 Honoring the 343 Firefighters who died on 9/11
2001m Row or 4 miles AAB * The year that changed US history.
100 Deadlifts 145/105
100 Power Cleans 115/85
100 Ground to Overhead 95/65
43 Partner Burpees syncro high 5
2001m Row *

Partners split reps and work as needed. Resting partner coaches technique and quality of movement.  
Male and Female BB are loaded in stripping weight sequence from DL-Pwr Clean- GTO.

Scale weight and reps per Team as needed

5-7 minutes-Team Cool down.3-5 sets x10 Windshield wipers + 10 Knees to Elbows, every 20 stop. Do 1  Mobility hold coaches choice for 30-20 sec each body part till finished with 5 sets.



Find heaviest sandbag possible for the WOD


7 rnds of:
Sandbag bear hug squats x5

Sandbag bear hug carry x25M

Sandbag bear hug squats x5

Sandbag bear hug carry x25M

Row 10,15,20,25,30,35,40 CALS


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