BOLT Hero WOD – Never Forget 9.11.01
60 KB Swings
then partition as needed
100 Wgt Step ups
100 Pull Ups
100 OHS 95/65
43 Burpees
*30min cutoff
———
60 Police officers and 343 Firemen lost their lives in rescue of their fellow citizens
Compare to 9.11.16
A. FS 4×6
*Begin at 70%
B.
EMOM 15
Min 1: 3-5 BMU
Min 2: 20 Russian Swings
Min 3: 14 OH Walking Lunge 45/35
A. Every 90sets for 10 sets
Odd: 7 HPC
Even: 1-5 sHSPU + 1-5 HSPU + 10s HS Hold
B.
500m Row x 4
rest 2min
For Time
400m Wgt Run (Vest, MB, SB, etc)
then 3 rounds of
– 10 DL 225/155
– 6 Burpee Box Jump Overs 24/20
400m Wgt Run
then 2 rounds
– 10 DL 225/155
– 6 Burpee Box Jump Overs 24/20
400m Wgt Run
– 10 DL 225/155
– 6 Burpee Box Jump Overs 24/20
A. BS 3×12
*Begin @60% and build
B.
AMRAP 15
10 Alt Pistols
15 TTB
30 Double Unders
A1. Press 5×5
A2. DB/KB Bentover Row 5×5
r/r 2min
B. 3 Person teams 3 rounds each
25/18 Cal AB
12 STOH 115/75
