Monday 9.11.17 WOD

Metcon

“9/11 Tribute WOD”
Complete in Teams of 2:
2001 meter row
175 KB Swings (55,35) (represents Flight AA 175)
125 Burpees (represents those who died in the Pentagon on 9/11)
110 Thrusters (45,35) (represents the number of floors in each WTC Tower)
110 Overhead Barbell Lunges (45,35)
93 Box Jumps (24,20) (represents Flights 93)
77 Deadlifts (135,95) (represents Flight 77)
**Reps broken up as 9 and 11 as partners see fit

Intent: Pace!, break up reps reguraly. Consistency is key to success today

$ Out

100 Banded Pull Throughs
or Reverse Hypers: 3 x 25 @50% of Back Squat

 

By | 2017-09-08T14:35:26-04:00 September 10th, 2017|WOD|Comments Off on Monday 9.11.17 WOD