Endurance WOD (7:45a)
In Honor of Deputy Daniel McCartney
Complete 3 Rounds for Time in Teams of 3:
2000 meter Row
14 DB Thrusters (50/35)
34 KB Swings (70/50)
484 Double Unders
108 Burpees
2000 meter Row
18 Deadlifts (225/185)
*Split the reps however your team chooses, but only one person works at a time.
(*Time Cap = 50 minutes)

Community WOD (10:00a)
25 Minute Partner AMRAP:
400 meter Row or Run
14 DB Thrusters
24 KB Swings
60 Double Unders or 120 Singles
*Split the reps however your team chooses, but only one person works at a time.

Level 9 Row WOD:
2 minutes Easy (RPE 4)
1 minute @ RPE 9 (~best 500m pace)
2 minutes Easy
1 minute @ RPE 9
2 minutes Easy
1 minute @ RPE 9
1 minute Easy

Spend 10 minutes doing Crossover Symmetry shoulder activation

12 Minute EMOM:
Odd Minutes: 30 seconds of max reps Chest to Bar Pull-ups
Even Minutes: 30 seconds of max reps  Bear Complexes (95/65)

Run an aerobic mile (conversational pace)

Spend 10 minutes doing Crossover Symmetry shoulder activation

Complete 5 Rounds for Time:
20 Burpees
200 meter Row
200 meter Run
*Rest 1 minute between rounds
(*Time cap = 25 minutes)

Level 7 Row WOD:
1 minute Easy (RPE 4)
3.5 minutes @ RPE 7 (~best 5k pace)
1 minute Easy
3.5 minutes @ RPE 7
1 minute Easy

Spend 10 minutes doing Crossover Symmetry shoulder activation

Complete 3 Rounds for Time:
30 KB Swings (50/35)
2 Squat Cleans (135/95)
20 Air Squats
2 Squat Cleans
10 Push-ups
2 Squat Cleans

Level 10 Row WOD:
2.5 minutes Easy (RPE 4)
30 seconds Rest
6 Min EMOM: 6 HARD pulls from a complete stop and then rest or lightly row (The hard pulls are an ALL OUT effort!)
1 minute Easy

Spend 10 minutes doing Crossover Symmetry shoulder activation

12 Minute AMRAP:
200 meter Row
20 Sit-ups
10 Box Jumps (24/20)
10 Toes to Bar

Level 8 Row WOD:
90 seconds Easy (RPE 4)
90 seconds @ RPE 8 (~best 1k pace)
90 seconds Easy
90 seconds @ RPE 8
90 seconds Easy
90 seconds @ RPE 8
1 minute Easy

Spend 10 minutes doing Crossover Symmetry shoulder activation

Spend 12 minutes working up to a heavy, good quality 3RM Strict Press

Spend 12 minutes working up to a heavy, good quality 2RM Push Press

Endurance WOD (7:45a)
15!
Pull-ups
Push-up
Air Squats
Sit-ups
*Every 3 minutes, complete 50 Double Unders
(This is a total of 120 reps per movement.)

Community WOD (10:00a)
15 Minute AMRAP:
5 Pull-ups
7 Push-ups
9 Air Squats
11 Sit-ups
13 Double Unders or 26 Singles

Level 10 Row WOD:
2.5 minutes Easy (RPE 4)
30 seconds Rest
6 Min EMOM: 6 HARD pulls from a complete stop and then rest or lightly row (The hard pulls are an ALL OUT effort!)
1 minute Easy

Back Squat
5-5-5-5
*Sets should be at 70-75% of 1RM.

Complete for Time:
30 Hang Power Cleans (115/80)
30 Ground to Overhead (115/80)

Level 9 Row WOD:
2 minutes Easy (RPE 4)
1 minute @ RPE 9 (~best 500m pace)
2 minutes Easy
1 minute @ RPE 9
2 minutes Easy
1 minute @ RPE 9
1 minute Easy

Every 90 seconds for 7 Rounds:
1 Hang Snatch + 1 Hang Squat Snatch + 1 Squat Snatch
(*Don’t set bar down during the complex; add weight each round.)

10 Minute AMRAP:
10 Overhead Squats (95/65)
10 Burpees over the bar

Level 8 Row WOD:
90 seconds Easy (RPE 4)
90 seconds @ RPE 8 (~best 1k pace)
90 seconds Easy
90 seconds @ RPE 8
90 seconds Easy
90 seconds @ RPE 8
1 minute Easy

Deadlift
3-3-3-3
*Sets should be at 80-85% of 1RM.

10 Minute AMRAP:
30 Double Unders
20 Calorie Row
10 Sumo Deadlift High Pulls (95/65)