09.11.2018 WOD

A. Mobility

B. Squat Cycle
“FS/BS Cycle”

Week 3, Session 1
5 Sets of 4/8 @ 75%

C. WOD

“343” honoring the 343 firefighters who died on 9/11.

For honor and respect of the fallen:
100 Deadlifts (145#/105#)
100 Power Cleans (95#/65#)
100 Ground to Overhead (65#/35#)
43 Burpees

Men use a 45# bar, Women use a 35# bar
First plates on the bar are 10#, then 15#, then 25# per side
Strip the outer plate after each lift of 100 reps is completed