WOD

Front Squat
Build to a heavy single

Bench Press
Build to a heavy single

Strict Pull-ups
Perform 1 max set

Recipe of the Week:
Chicken is the theme this month! Give this recipe try and tell us what you think.

“Minute to Win It the Sequel”
4 Rounds:
1 Minute – Bike for Calories
1 Minute – Sandbag Carry (moderate)
1 Minute – Box Jumps (24/20)
1 Minute – V-Ups
1 Minute – Double Unders

Meme of the Week:

“Always Remembered”
For Time: teams of 2
Buy In – 2001 Meter Row
4 Rounds:
9 Rope Climbs
11 Bear Complex (135/95)
-then-
Cash Out – 2977 Meter Row

Box Brief:
23 years ago, our Nation underwent a tragic loss.
23 years ago, our Nation became stronger than it ever had before.

“The lesson of 9/11 is that America is truly exceptional. We withstood the worst attack of our history, intended by our enemies to destroy us. Instead, it drew us closer and made us more united. Our love for freedom and one another has given us a strength that surprised even ourselves.”
Rudy Giuliani

5 Rounds Not for Time:
10 Close Grip Bench Press (:2 down)
10 Straddle Plate Front Raises (:2 down)
10 Meter Suitcase Carry (each side) (slow walk)

Box Brief:
Register for the Apollo Games before September 11th to guarantee an event t-shirt. This includes volunteers and athletes.
https://competitioncorner.net/events/14479/details

“Cindy”
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
Air Squats

Quote of the Week:
“The purpose of our lives is to be happy.”
Dalai Lama

Box Brief:
Bring A Friend Day is on Thursday.

Tac Class is this Saturday at 10:30am. All experience levels are welcome!

Register for the Apollo Games before September 11th to guarantee an event t-shirt. This includes volunteers and athletes.

https://competitioncorner.net/events/14479/details

“Hells Kettlebells”
10 Rounds:
10 Goblet Lunges (53/36)
5 Kettlebell Push Press (53/36) (each side)
Double Unders

Recipe of the Week:
Here is yet another great meal prep idea! Chef Jack is a great resource.

Every 90 Seconds for 7 Rounds:
2 Cleans
-then-
Every 90 Seconds for 7 Rounds:
1 Clean

Meme of the Week:

“Turtle”
20 Minute AMRAP: teams of 2
Partner A – Row for Meters
Partner B – AMRAP
10 Toes to Bar
20 Meter Front Rack Carry (53/36)

Box Brief:
Comp Class is this Saturday at 10:30am. All experience levels are welcome!

Register for the Apollo Games before September 11th to guarantee an event t-shirt. This includes volunteers and athletes. https://competitioncorner.net/events/14479/details .