Hero Wod - Lincoln Quappe For Time - 10-9-8-7-6-5-4-3-2-1 Thrusters @ 95/65 1-2-3-4-5-6-7-8-9-10 Burpees Dedicated to Lincoln Quappe, FDNY, Rescue 2, who died on September 11th 2001. *Complete one round of Thrusters before moving on to complete one round of Burpees.
At-Home Wod #33 All Levels Skill Work - 10-20-30-40-50-40-30-20-10 Unbroken Double-Unders If any set is broken, restart that set only. Rest as needed. Rest 5mins, Then - 4 Rounds 30 Sit Ups 20 Reverse Crunches 10 V-Ups 4min. Run Subs - Break Between Sets 20-40-60-80-100-80-60-40-20 Unbroken Singles 10-20-30-40-50-40-30-20-10 Jumping Jacks
At-Home Wod #32 *Body Weight/Minimal Wt. 5 Rounds 2mins Run 15 Single Arm DB Thrusters (Total) 12 Push Ups 9 Prisoner Jump Squats *With Equipment/Advanced 5 Rounds 2min. Run or 400m Row 15 Thrusters @ 95/63 12 Hand Release Push Ups 9 Burpees Over Bar