We are not doing a Hero WOD for the anniversary of 9-11 this week. We can plan one for next week. We also owe Tim a Birthday WOD. His birthday was on Labor Day and he didn’t let me know. He said we could do it this week and I didn’t get a WOD from him, so we will keep putting it off. Anyone else with birthdays, let me know before it happens, and give me your favorite movements to make into a fun WOD. We always need something to celebrate together.

MONDAY 9-12-22
Strength WOD: Deadlift (3x5)
then:
AMRAP in 15:00
10 Deadlift
10 Sumo Deadlift High Pull
10 Push Press
10 Split Jerks

TUESDAY 9-13-22
Death By:
Pull-ups
5:00 Rest
Overhead Squats

WEDNESDAY 9-14-22
For time:
42-30-19
Calorie Row
DB Box Step-ups (24,20) (x2 35,20)

THURSDAY 9-15-22
Strength WOD: Bench Press (3x5)
then:
AMRAP in 5:00
3 Deadlift (275,185)
7 Push Press (115,75)

FRIDAY 9-16-22
For time:
3:00 Handstand Hold
100 Squats
200' Bear Crawl
100 Squats
30 Handstand Push-ups

SATURDAY 9-17-22
Open Gym at 8am and 9am

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