These are the names of many of the victims of 9/11. We will never forget!
0630 class is cancelled this Tuesday. Sorry for any inconvenience.
Conditioning:
9/11 Memorial WOD
2001m Row/Run
11 Thrusters (125/85)
11 Burpee Chest-2-Bar Pull-ups
11 Power Cleans (175/120)
11 Handstand Push-ups
11 Kettlebell Swings (72/53)
11 Toes-2-Bar
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001m Run/Row*
For Time
Compare to Monday, 11 September 2017
*If an athlete runs at the beginning, they row at the end, and vice versa. If you have a vest, wear it (20/14). Athletes use only one bar. Weight needs to be changed to match each lift.
The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for UA Flight 175 that collided with the South Tower; AA Flight 77 and UA Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.
Mobility/Flexibility:
Saddle Sit – 2:00
Elevated Cat – 1:30
Low Dragon – 1:30/side
Child’s Pose w/ shoulders – 2:00
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