Team Strength: In teams of 3-5, Complete as many rounds as possible in 12 mins of: Single Arm Overhead Carry, pick load*, 40 yd *as heavy as possible either a stacked lockout **wait for next athlete in bushman’s pose WOD: Death By” – Medicine Ball Slams : 1 rep + 1 rep / 1 min...

WOD: Complete as many rounds as possible in 41:20 of: 100 Box Step-ups, 20 in 20 Burpees 30 Sit-ups 40 Air Squats Post rounds to beyond the whiteboard. As many reps as possible (AMRAP) in 41 minutes 20 seconds representing the 412 first responders who lost their lives on 9/11.

Strength: 3-Position Power Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 21-15-9 reps, for time of: Power Snatch, 115/75 lbs Strict Ring Dip Post loads and times to beyond the whiteboard.

Team Speed: In teams of 3-5, Complete as many rounds as possible in 13 mins of: Sled Push High Handle, 240/175 lbs, 20 m WOD: 50-40-30-20-10 reps, for time of: Machine Calorie Russian Kettlebell Swing, 70/53 lbs Post rounds and times to beyond the whiteboard.

Strength: Bulgarian Split Squat 10-10-10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Complete as many rounds as possible in 12 mins of: 5 Dumbbell Push Press, 50’s/35’s lbs 10 AbMat Sit-ups 10 Grappling Sit Throughs Post loads and rounds to beyond the whiteboard.

WOD: Hotshots 19 6 rounds for time of: 30 Air Squats 19 Power Cleans, 135/95 lbs 7 Strict Pull-ups Run, 400 m On June 30th, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona. Post times to beyond the whiteboard. Symbolism in the...

Strength: Dumbbell Bench Press 10-10-10-10-10, using heaviest weight per set One Arm Row With Pause / Bottom And Top 16-16-16-16-16, using heaviest weight per set WOD: 8 rounds for time of: 21 American Kettlebell Swings, 53/35 lbs Bear Crawl, 20 yd Post loads and times to beyond the whiteboard.

Team Stremgth: Complete as many rounds as possible in 12 mins of: 4 D-Ball Bear Hug Squats, pick load D-Ball Bear Hug Carry, 20 yd WOD: Complete as many rounds as possible in 15 mins of: 15/12 Machine Calories 10 Alternating Pistols 1 Rope Climb Post rounds to beyond the whiteboard.

WOD: Marston Complete as many rounds as possible in 20 mins of: 1 Deadlift, 405/285 lbs* 10 Toes-to-bars 15 Bar Facing Burpees *work up to a ceiling of 85% 1 RM; or an 8/10 RPE Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida,...

Strength: Hang Power Clean 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 10-9-8-7-6-5-4-3-2-1 reps, for time of: Hang Power Clean, 135/95 lbs Box Jump, 30/24 in Post loads and times to beyond the whiteboard.