Warm up – Dots and drills – 3 minutes
Mobility: Hips and Shoulders – Coaches Choice
“9/11 – Never Forget”
1 Round for time of the following nine movements for 11 reps each.
Although there is an RX for this, you should – as always – scale to match you experience and abilities. Athletes must use only one barbell and change their own weight. As we have a limited number of rowers, we are allowing athletes to run instead of row at the beginning and end of the WOD (2000m row is essentially the equivalent of a one mile run; 400m run = 500m row).
- 2001m Row – or one mile run
- 11 Box jumps (36in/24in)
- 11 Thrusters (125/85) (125 pounds =125 deaths at The Pentagon)
- 11 Burpee-chest-to-bar-pull-ups
- 11 Power cleans (175/120) (175 pounds= AA Flight #175, south tower)
- 11 HSPU
- 11 KB Swings (32k/24k)
- 11 Toes-to-bar
- 11 Deadlifts (170/120) (77k = Flight 77)
- 11 Push jerks (110/75) (110 pounds = number of floors in each tower)
- 2001m Row – or one mile run
