Monday September 11, 2017

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(Practice / Metabolic Conditioning) 9/11 Remembrance WOD

Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 5 BB strict press, 5 BB front squats, 5 BB thrusters, 5 KB AKBS

For Time:
2001 meter Run
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Chest-to-Bar Pull-Ups (Mods = chin over bar, banded, jumping)
11 Power Cleans (170/115)
11 Handstand Push-Ups (Mods = extra pads, 6 negatives, 30 sec hold, DB strict OHP)
11 Kettlebell Swings (70/53)
11 Toes-to-Bar (Mods = K2 Chest, V-ups)
11 Deadlifts (170/115)
11 Push Jerks (110/75)
2001 meter Row

Athletes may start with Row and end with Run, or start with Run and end with Row.

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 AA Flight 175 that collided with the South Tower; Flight 77 and 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.