TheBoltBlog

4 RFT
400m Run
15 DL 225/135 or 60% whichever is less
+
L-sit/L-hang – Accumulate 3min

Thrusters
2-2-2-2-2
+
5 RFT – 12min cutoff
5 MU
5 FS 115/75
5 Thrusters
5 STOH

WL Track
A. SG Sotts Press 3-3-3
B. Build to heaviest – Hang Snatch + Snatch + 2OHS
Then 2 sets @88%
1C. Snatch Balance 5-5-5
2C. Snatch Pulls 3×3@105%
D. Back Squat 5RM
then 1 set@95%
————–
General Track
Back Squat
5@70%, 3@80%, 1-1-1
+
3 RFT
20 KB Swing 53/35
20 Burpees
20 Wall Ball

A1. TGU 3x5e
A2. ME Double Unders 3x60s; r/r-90s
+
2 RFQ
40 Cal Row/AD
50m Lunge
600m Run

–or–
Make up Hero WOD

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 9.11.13

WL Track
A. Build to heaviest – Hang Clean + Clean + Jerk
then 2 sets @85%
B. Pause FS 4RM (3s pause)
C. Push Press 3RM
D1. RDLs 3×6
D2. Wgt/Strict Pull Ups 3×5-8
————
General Track
Pause FS 5-5-5-5-5
+
500m Row
50 Abmat Sit Ups
400m Row
40 Abmat Sit Ups
300m Row
30 Abmat Sit Ups
200m Row
20 Abmat Sit Ups
100m Row
10 Abmat Sit Ups