Monday September 6th

“343”

INTENDED STIMULUS

1.) Finish Under 40 minutes
2.) Choose weights you can do large sets on 
3.) Completes each exercise under 10 min
4.) Keep moving on the burpees

RX

For Time:
100 Deadlifts (145/105)
100 Power Cleans (95/65)
100 Ground to Overhead (65/35)
43 Burpees

LEVEL 2

For Time:
100 Deadlifts (125/85)
100 Power Cleans (75/55)
100 Ground to Overhead (55/30)
43 Burpees

LEVEL 1

For Time:
100 Deadlifts (95/65)
100 Power Cleans (55/45)
100 Ground to Overhead (45/25)
43 Burpees

SKILLWORK

Rest, Stretch and Recover

STRETCHING

Athlete’s Choice

WHITE BOARD BRIEF

Target Rounds / Under 30 minutes
• Today workout is a tribute WOD to the 343 First Responders lost on 9/11
• This is a higher volume workout. You want to choose a weight you can move consistently through and maintain good form.
• When you get to the burpees try and keep moving at a steady pace and don’t stop until you are done.