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SEPTEMBER REMEMBERANCE HONORING HEROS

SEPTEMBER REMEMBERANCE HONORING HEROS

             

TODAY IS THE TEN YEAR ANNIVERSAY OF THE 9-11 ATTACKS.  TO PAY TRIBUTE I’M POSTING THE 9-11 THROWDOWN WOD THAT IS POSTED IN MANY CROSSFIT BOXES AROUND THE COUNTRY.  THIS IS A ONE ROUND 9 MOVEMENT 11 REP CHIPPER.  YOU CAN DO THIS INDIVIDUALLY OR TEAM UP WITH SOMEONE, AND YES, YOU CAN SCALE AND MODIFY THE WORKOUT. 

 

SATURDAY we had a great group and we did the Battle Buddy 57 Wod,  & then we did a
September 11 HERO WOD of course shorter than the one posted, but i still thought this one should be posted!

 

9-11 WOD:

2001 Meter row

11 reps of the following:

36″/24″ box jump

125#/85# thruster(deaths at the pentagon)

burpee C2B pullups

175#/120# power clean (AA flight #175 (south tower))

hand stand pushups

2 pood/1.5 pood kb swings

T2B

170#/120# deadlift (flight 77 and flight 93)

110#/75# push jerk (# of floors in each tower)

2001 meter row

Speak Your Mind

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