WOD: 9-11-13

Strength:  35 mins to find:

3RM Push Press

or

3RM Split Jerk

and

3RM Shoulder Press

1: Two rounds for max reps of:

30 second Push Up AMRAP
30 second Burpee AMRAP
30 second Kettlebell Swing AMRAP (20/12)
30 second AMRAP of Pull Ups

Rest 1 minute

2: Two rounds for max reps of:

30 second Push off Push Up AMRAP
30 second Burpee AMRAP
30 second Double Russian Kettlebell Swing AMRAP (24/16)
30 second AMRAP of Chest to Bar Pull Ups

Rest 1 minute

==

A moment of silence…

Push today because you can.  Push today because you are free to do so.  Push today because others are fighting for your right to do so.  Push today and remember those who give so that you can have.  Push today in memory of this day and every other day of sacrifice.  Just never stop pushing.

Never forget,

CG

==

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