WOD

AMRAP for 30 Minutes
Rnd 1
Run 800 Meters
2 Rounds of Cindy
Rnd 2
Run 800 Meters
4 Rounds of Cindy
Rnd 3
Run 800 Meters
6 Rounds of Cindy
Rnd 4
Run 800 Meters
8 Rounds of Cindy
Rnd 5
Run 800 Meters
10 Rounds of Cindy
Rnd 6
Run 800 Meters
12 Rounds of Cindy
etc etc…

Score is total rounds of Cindy + reps

No gaming final run: if there is any time remaining on clock after final rep of Cindy rounds you must run another 800

Back Squat
5x 5
Complete at 78-80%
Every 2:30
Record best set of 5

B: Complete AFAP
50 Hang Squat Cleans
Working 40 seconds on
20 seconds of rest

L1 95/65#
L2 125/85#
L3 155/110#

A: Strict Press
3, 3, 3, 3, 3
Every 2:30
Building to a daily max

OTM x 20 Minutes
Min 1) AB Cals
Min 2) Single arm shoulder to overhead (5 Right/ 5 Left)

AB Cals
L1: 12/10
L2: 15/12
L3: 20/15

S20 (Use as guideline)
L1: 35/20
L2: 50/35
L3: 70+/ 50+

9.11 Memorial WOD

For Total Time:

9 Rounds of
11 Power Cleans
11 Wall Ball Shots 20/14
Finish with
2001 Meter Row

Power Clean
L1: 75/55
L2: 95/65
L3: 115/80

Scale wall ball as needed

400 Meter Run

50 Jumping Lunges

50 Pull-Ups *

1 Mile Run

50 Toes to Bar *

50 Jumping Lunges

400 Meter Run