On 12 min running clock:
4 min Max Rep Strict Pull Ups
4 min Max Rep Thrusters (65/95)

4 min AMRAP:
4 Strict Pull Ups
8 Thrusters (65/95)

Post WOD:
Rig and Ring Work

DL Work:
6x: 10-15 Reps of Double DB or KB DL into 48 feet Farmer Carry

WOD:
9 min AMRAP:
24 Alt. Single DB Snatch (35/50)
24’ HSW

Front Squat: 8-8-8-8-8

WOD:
12 min AMRAP:
200m Run
10 Bar Facing Over Burpees

WOD:
For Time:
150 DU
10 RMU
20 Power Snatch (65/95)
100 DU
10 RMU
20 Power Snatch (65/95)
50 DU
10 RMU
20 Power Snatch (65/95)

5-5-5 Strict Press
4-4-4 Push Press
3-3-3 Push or Split Jerk

WOD:
8 min AMRAP:
20 Double DB Box Step Overs (35/50, 20/24)
40 Single DB Box Step Ups (35/50, 20/24)
60 Box Jump Overs (20/24)

12 min Emom:
Min 0-3: 3 Re-grip Squat Cleans
Min 4-7: 2 Re-grip Squat Cleans
Min 8-11: 1 Squat Clean

WOD:
For Time:
21-15-9
Front Squat (Rx: 75/115, Comp: 105/155)
HSPU (Comp: Strict)

WOD:
For Time:
21-18-15-12-9
Hang Power Clean (65/95)
S2OH (65/95)
DL (65/95)
KB Goblet Squat (35/53)

WOD:
18 min AMRAP:
12 HSPU
20 Box Jumps (20/24)
12 C2B
20 Ab Mat Sit Ups

Post WOD:
3 Rounds: :20 on, :10 off
Front Scale R
Front Scale L
Back Scale R
Back Scale L
L Sit Hold

HERO WOD: LIEUTENANT BRAD CLARK

For Time:
Buy-In: 95 DU

6 Rounds:
10 Single Arm Alt. DB Clean & Press (35/53)
11 Burpees
18 Single DB Alt. Lunge Steps (35/50)

Buy-Out: 95 DU

*If you have a vest, and your fitness level supports wearing it, then bring it.

Lt. Brad Clark, 43, of Mechanicsville, VA, died in the line of duty while responding to a crash on I-295 during Hurricane Michael. A tractor-trailer struck his fire engine from behind while he was attending to another unrelated motor vehicle accident. Just prior to being struck, Lt. Clark was able to shout a warning to his crew, who were then able to dodge the worst of the wreck. Clark was a 13-year veteran of Hanover County Fire and EMS, and also served in the U.S. Army before joining the fire department.

WOD Number Meaning:
He was killed on I 295, so 2x95 DU.
6 - responding from Fire Co. 6.
10 - Oct is 10th month.
11th - Day.
18’ - happened in 2018.

#MOVEOVER Movement:

MOVE OVER! Anytime you see fire, first responders, roadside services - PLEASE make sure you move over one lane to give them room. Too many lives have been carelessly taken away because of this recklessness. The #MOVEOVER movement reminds driver’s to slow down, and give adequate space to emergency workers on roads and highways. Please share this movement and message, it could help save a life.

WOD:
For Time:
2000m Row

OHS 3-3-3-2-2-2

WOD:
For Time:
15 RMU
400m Run
30 Squat Snatch (105/155)
400m Run
15 BMU

Thrusters 10-8-6-4-2

WOD:
For Time:
35-30-25-20-15-10-5
WB (14/20, 9/10)
KBS (35/53)

Foundational Movement Day: Sumo Deadlift High Pull

WOD:
11 min AMRAP:
Ascending Ladder: 3/3, 6/6, 9/9...
SDLHP (Rx: 55/75, Comp: 65/95))
Push Ups

TGU: 5 sets of 2 R/2 L

WOD:
5 min AMRAP:
7 HSPU
14 Box Jump Overs (20/24)

-3 min Rest-

5 min AMRAP:
7 C2B
7 Burpee Box Jumps (20/24)

10 min to work up in load on in sets of 3 for Hang Power Cleans

WOD:
20 min AMRAP:
10 Hang Power Clean (95/135)
10 Front Rack Step Back Lunge Alt. Legs R/L (95/135)
300m Run