Functional Fitness

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9/11. A day that has shaped an entire generation of warriors. Hit today’s training with the memories of those who have moved on from this life. We’ll have a Saturday Suck Fest in honor of 9/11 tomorrow.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Oly

C+J 2@60%, 2@70%, 2@80%, 2x2@85%, 1x2@90%

B. Accessory

DB Z-press 3x10
Single leg DB/KB RDL 3x12 (ea leg)
I/Y/T 3x10

C. Conditioning

For time
Row/ski 2k
Run 1600m
Row/ski 1500m
Run 1200m
Row/ski 1k
Run 800m

D. Metcon

20 AMRAP
50 wallball (20/14)
25 deadlift (225/155)
15 devils press (50/35's)

E. Gymnastics

8 AMRAP
2-4-6... strict HSPU
30 double under

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