9/11 Tribute WOD

Sep 11th, 2021

Category: Uncategorized

9/11 Tribute WOD

Brittany

Primarily Outdoors
Please do not park in the lot today.

Today marks 20 years since the September 11th terrorist attacks. We are paying tribute to the 2,751people who died. Of those who died, 344 were firefighters and 71 were law enforcement.

Warm-up
Run 200m
-Then-
2 Rounds
40s on| 10s off
1. Burpee Box Step Up**
2. Plank ups*
3. BB Front Squat – 1s pause
4. Side Hip Raises* R
5. Side Hip Raises* L

**Rnd 2- Burpee Box Jumps
*feet stacked on the box where able

Midline
2 Rounds
40s work:10s Rest
1. Planks Walks around the Box
2. Double Crunch on the Box
3. Hollow Rocks

9-11 Tribute WOD
AMRAP 20
9 Hang Squat Cleans 135|95
11 Burpee Box Jumps
415m Run

20= 20 years Have Passed
9= Month
11= Day
415= Fallen Heros

Level 3 – 115|75
Level 2- 95|65
Level 1- 75|55

Extra Work
Work up to a Max Weight in the Complex
1 Power Clean
1 Hang Squat Clean
1 Front Squat
1 STOH