At Home WOD:
Max distance run in 20 min:

Right into:
- 150 Air Squats
- 50 V-ups

STRENGTH:
8 min EMOM: 2 Tng Squat Snatch

WOD:
17.1
For time:
10 DB Snatch - alt. arms (35/50)
15 Burpee BJ Over (20/24)
20 DB Snatch - alt. arms (35/50)
15 Burpee BJ Over (20/24)
30 DB Snatch - alt. arms (35/50)
15 Burpee BJ Over (20/24)
40 DB Snatch - alt. arms (35/50)
15 Burpee BJ Over (20/24)
50 DB Snatch - alt. arms (35/50)
15 Burpee BJ Over (20/24)

Time cap: 20 minutes

All Open Standards apply!!!!

Scaled: (Ages 16-54) Men use 35-lb. dumbbell and 20-in. box, step-ups OK. Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Masters 55+: Men use 35-lb. dumbbell and 24-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled Masters 55+: Men use 20-lb. dumbbell and 20-in. box, step-ups OK Women use 10-lb. dumbbell and 20-in. box, step-ups OK

WOD:
For Time:
60 Ab Mat Sit-ups
50 T2B
200 DU
30 Pull Ups
20 Strict Pull Ups
10 Bar Muscle-Ups

WOD:
Power Clean: 10-5-3-1-1-1-3-5-10

After each set of Power Cleans:
10 Kipping HSPU

WOD:
Three 5-minute rounds for max reps at each station:

From 0:00-2:00: Run 400 meters then max rep DUs
From 2:00-3:00: DB Push Jerks (20/35)
From 3:00-4:00: Pull-ups
From 4:00-5:00: DB Hang Squat Cleans (20/35)

Rest 5 minutes between rounds

WOD:
For Time:
5 Bar MU
9 Overhead Squat (Rx: 95/135)
45 DU
4 Bar MU
9 Overhead Squat (Rx: 95/135)
45 DU
3 Bar MU
9 Overhead Squat (Rx: 95/135)
45 DU
2 Bar MU
9 Overhead Squat (Rx: 95/135)
45 DU
1 Bar MU
9 Overhead Squat (Rx: 95/135)
45 DU

STRENGTH:
10 min EMOM: 2 Squat Cleans

WOD:
For Time:
15-12-9
Power Cleans (Rx: 65/95, Comp: 95/135)
Thrusters (Rx: 65/95, Comp: 95/135)

WOD:
For Time:
60 Plate Push Ups
50 Ring Dips
40 HSPU
30 Bar Over Burpees
20 Jerks (105/155)
10 Push Press (105/155)

STRENGTH:
Back Squat: 10-10-10-10-10

WOD:
For Time:
55 T2B

Normal Schedule Today

Hero WOD - Morrison:
For Time:
50-40-30-20-10
Wall Balls (14/20, 9/10' Line)
Box Jumps (20/24)
KB Swings (35/53)

* Option: You can do this with a partner

---

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Normal Schedule Today

Hero WOD - Morrison:
For Time:
50-40-30-20-10
Wall Balls (14/20, 9/10' Line)
Box Jumps (20/24)
KB Swings (35/53)

* Option: You can do this with a partner

---

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

STRENGTH:
12 min EMOM Power Snatch:
0:00-4:00 4 Reps Tng
4:00-8:00 3 Reps Tng
8:00-12:00 2 Reps Tng

DL: 10-10-10-10

WOD:
For Time: Pick One
- 20 Ring MU
- 20 Bar MU
- 20 C2B
- 20 Pull-Ups

WOD:
On a 28 min Clock:

0:00-7:00:
15 Burpees
Cal Row (20/30)

7:00-14:00:
15 Burpees
Assault Bike (12/18)

14:00-21:00:
15 Burpees
300m Run

21:00-28:00:
15 Burpees
20 Box Step Ups (20/24)

STRENGTH:
10-8-6-8-10 Strict Pull Ups
After each set: 10 DB Thrusters

WOD:
For Time:
50 Thrusters (55/75)

WOD:
For time:
60 Pistols
50 WB (14/20, 9/10’)
40 Box Jumps (20”/24”)
30 DL (Rx: 95/135, Comp: 125/185)
20 Power Cleans (Rx: 95/135, Comp: 125/185)
10 Front Squats (Rx: 95/135, Comp: 125/185)