Saturday, September 11th

LOFT WOD

Metcon
9/11 Partner WOD

With a partner, split any way:
2001 meter Row
Then:
4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95#)

*Bear Complex = power clean + front squat + push press + back squat + back rack push press

GRIT WOD

Metcon 
Alternating Tabata Style
:20 on/:10 off 8 Rounds per Station
Two times through each station

Station 1
Box Jumps
Up Downs

Station 2
Assault Bike
Squat Hold

Station 3
Toes to Rings
DB Cleans

Station 4
Wall Ball Crunches
Lunge Steps

Post WOD
15 Speallers
20 Iron Crosses