TheBoltBlog

A1. Press 5×3
A2. Heavy Russian KBS 5×10-15
B. 3 sets
500m Row
rest 1min
25/20 Cal AB
rest 1min

A. Every 30s for 20 sets
1 Snatch @75+%
B.
For Time
25 Box Jump Overs 24/20
25 DL 185/125
25/20 Cal AB
25 DL 185/125
25 Box Jump Overs 24/20

A. Every 30s for 20 sets
1-3 MU
or
1-3 MU transitions
or
Alternating sets
3-5 Strict Pull Ups
3-5 Strict Dips
B.
15-12-9
DB/KB STOH 50/35
2x Wall Ball

A. BS 3×12
*2nd set heavier than 9.5.17
B.
4 sets
ME TTB
12 Burpees
6 Heavy FS
rest 3min
*score total TTB reps, FS load and time

A. E2MOM for 6 sets
Power Clean + Hang Squat Clean + Squat Clean
B.
2 RFT 16min Cap
20 Cal AB
40 Cal Row
600m Run
–––––––––
or
Make up 9/11 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 9.11.16