Monday

Hope everyone had a great weekend.. 

Today is a special day, one we should NEVER Forget... Make time to come 

in and give your all on this WOD!

Warm Up:

Row 400m

2 Rounds 

10 Air Squats

10 Burpees

10 Slam Balls (15/10#)

WOD:

9/11 Tribute WOD

For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″/ 24″)
11 Thrusters (125#/85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170#/120#)
11 HSPUs
11 KB Swings (70/53#)
11 Toes to Bar
11 Deadlifts (170#/120#)
11 Jerks (110#/75#)
2001m Row or 2001m Run (1.25 miles)

******If athletes begin the WOD with a Row, they finish with a Run and vice versa.

The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Jerk signifies the number floors in each of the Twin Towers.

Join us to sweat, and to pay a small tribute to those who were lost. Never forget – 9/11.

**Reminder Body Fat Testing is tomorrow 3:30-6:30pm. Sign up sheet on Whiteboard