Tuesday September 11, 2018

In Remembrance of 9/11

“The 9/11 Throwdown”

The 9-11 WOD – is a 1 round, 9 movement, 11 rep chipper

2001m row – a “buy in” that will count towards your total time!
11 box jumps 36in/24in
11 thrusters 125#/85# (deaths at The Pentagon)
11 burpee to chest to bar pull ups
11 power cleans 175#/120#, (AA FLight #175 (south tower))
11 hand stand push ups
11 kb swings 2 pood/1.5 pood
11 toes to bars
11 deadlifts 170#/120#, (Flight 77 and flight 93)
11 push jerks 110#/75#, (110 number of floors in each tower)
2001m row – a “cash out” that will count towards your total time!

Notes:
Due to time not being on our side…
1. Everyone will partner up.
2. As a team you will split the 2001m Row however you want.
3. You will use the same bar, KB, and box for the workout.
4. Each teammate will complete all the 9 movements and 11 reps.
5. Finish out the row again as a team.

SWEAT

8 Rounds for time
8 Cal Assault Bike
6 KB Cleans (R)
4 Push Press (R)
2 Windmills (R)
8 Slam Balls
6 KB Cleans (L)
4 Push Press (L)
2 Windmills (L)

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