9/11/20

Warm Up

  • 10 pvc pass through/around the world
  • 10 pull-ups
  • 10 med ball cleans
  • 12 KBS
  • 4 wall walks
  • Burgener warm-up

Strength

  • 4 x 5 power C&J
  • 4 x 5 deadlift

WOD

  • 9/11 Memorial WOD (35 min cap)
    • Performance
      • 2001m run
      • 11 box jumps (30/24)
      • 11 thrusters (115/85)
      • 11 C2B pull-ups
      • 11 power cleans (185/115)
      • 11 HSPU
      • 11 KBS (70/55)
      • 11 TTB
      • 11 deadlifts (185/115)
      • 11 push jerks (115/85)
      • 2001m row
    • Fitness
      • 1600m run
      • 11 box jumps (24/20)
      • 11 thrusters (75/55)
      • 11 banded pull-ups or ring rows
      • 11 power cleans (135/95)
      • 11 seated KB press (35/20)
      • 11 KBS (35/20)
      • 11 knee ups or v-ups
      • 11 deadlifts (135/95)
      • 11 push jerks (75/55)
      • 1600m row