Reminder - No 9:30am class Today and Monday 9/17

Tomorrow Saturday 9/15 - we will be completing a workout in honor of those fallen on 9/11/01. It will be a partner style workout with rope climbs.

Sunday 9/23 - tentative beach wod pending weather. 8am Smith Point

Strength - OTM

0:00, 1:00, 2:00 3:00 = 1 High hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (55-60%)
5:00, 6:00, 7:00, 8:00 = 1 Hang Squat Clean + Squat Clean (65-70%)
10:00, 11:00, 12:00, 13:00, 14:00 = 1 Squat Clean (80-85%)

WOD - 3 RFT

500m Row
400m Run
3:00 Rest