09.11.17

Hero WOD will be done on Saturday to honor our heroes from 9/11/2001 Warm Up: Three sets @ 50-60% effort: Assault Bike x 15/10 calories Banded Air Squats x 10 reps Plate Jumps x 10 reps (Jump onto a 45 lbs plate)

Mobility: Banded Dead Bug Iso Hold x 1:30 minutes Banded Clamshell Hold x 1 minute per side Fire Hydrant Iso Hold x 90 seconds per side

Skill: Deadlifts 8 reps @ 50% 6 reps @60% 4 reps @75% 6 reps @70%

WOD 2 parts with 2:00 rest in between 5:00 AMRAP 12 alternating DB snatches 50/35 max effort burpees in the remaining time no extra rest- go right into the next minute of DB snatches Rest 2:00 5:00 AMRAP 12 C2B pull ups max effort hammer strikes on tire- alternating sides with the hammer no extra rest- go right into the next minute of pull ups *start at either AMRAP