WARM UP
3:00 Easy Machine
2 Rounds
10 PVC Pass-Throughs
10 PVC Around the World (Left/right)
10 Dynamic Squat Stretches
10 Ring Rows
2 Rounds with PVC
3 High Hang Muscle Snatches
3 Hang Power Snatch
3 Power Snatches
3 Overhead Squats
3 Rounds with Empty Barbell
3 Power Snatches
3 Overhead Squats
4 Up Down Over Bar
FREEDOM (RX) – 9/11 343 TRIBUTE
9 ROUNDS FOR TIME
11 Lateral Burpee Over Bar
3 Power Snatch (155/105)
4 Overhead Squats (155/105)
3 Bar Muscle Ups
(Scored by Time)
TIME CAP: 25:00
INDEPENDENCE
9 ROUNDS FOR TIME
11 Lateral Burpee Over Bar
3 Power Snatch (135/95)
4 Overhead Squats (135/95)
3 Bar Muscle Ups (or 6 Kipping Chest to Bar)
(Scored by Time)
LIBERTY
9 ROUNDS FOR TIME
11 Up Downs
3 Dumbbell Power Cleans (Mod)
4 Dumbbell Front Squats (Mod)
3 Jumping Pull-Ups
(Scored by Time)
*Today’s workout honors the 343 FDNY firefighters who lost their lives on September 11, 2001. *
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
2:00 Cobra to Prayer Stretch
2:00 Bottom of a Squat Hold (laying down, feet against the wall)