Monday 9-11-17

GROUP WARM-UP:
4 rounds
:15 jumping jack
:15 air squat
:15 push up
:15 jump squat
then 4 rounds
:15 Plank
:15 Superman
:15 Hollow rock
:15 Med ball side touch

STRENGTH:
OTM 10 minutes
12 Russian KB Swings
(HAP)

WOD:
9-11 Memorial WOD
For time:
400 Meter Run
11 box jumps 36″/24″
11 thrusters #125/85 (125 deaths at The Pentagon)
11 burpee to chest to bar pull ups
11 power cleans #175/125 (AA Flight #175, south tower)
11 hand stand push ups
11 kb swings #70/53
11 toes to bars
11 deadlifts #175/125 (175 = 77kg = Flight 77)
11 push jerks #110/75 (110 = number of floors in each tower)
400 Meter Run

Recent Posts

Leave a Comment