WOD Tue Sep 11, 2018


400m run
11 power snatches (95/65)
17 pullups
13 power cleans (95/65)

AMRAP in 20 minutes

Modify by reducing the weight to 75/55, or modify the snatches by doing kb swings and the cleans by doing kb sumo deadlift high pulls.

Modify the pullups by doing ring rows.

We don’t ordinarily do a Hero WOD on 9/11, but in light of the recent tragedy involving the local firefighter who lost his life, this year a Hero WOD is appropriate. BHCF was founded by two firefighters, and law enforcement/military/first responders have always been important to us. Thank you to all who serve in jobs that keep the rest of us safe. Never forget their sacrifices.