We must NEVER forget!
New MPCF Hero Board WOD
“9/11 Tribute”
2001m Run*
11 Box Jumps (30/24″)
11 Thrusters (125/83)
11 Chest-to-Bar Pull-ups
11 Power Cleans (175/118)
11 Handstand Push-ups
11 Kettlebell Swings (72/53)
11 Toe-to-Bar
11 Deadlifts (170/113)
11 Push Jerks (110/73)
2001m Row*
For time
*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end.
The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.
30:46 Rx
Great WOD!
NTFS: to get sub 30, go unbroken on HSPU and C2B. Thrusters in 2 sets. Row at 2:13 pace.
42:17 Rx
Loved this WOD
Cleans were 92% 1RM
NTFS: LESS REST and suck it up!
Try rower being under 2:30 pace
Try 4-4-3 on thrusters
Try connecting more c2b
You did so great girl!! Proud of my WW4P teammate!!❤️
Thankss sis you did amazing so proud of you!!
Ok what does WW4P mean?
44:11 rx
28:05 Rx, row/run
Nice long grueler. 8:30 Row (2:00-2:10 avg), 11ish or slightly under on run.
NTFS: everything unbroken except C2B, fast singles on cleans. Felt good about strategy. Left 118 on bar for DL.