SATURDAY, SEPT 11TH

9/11 Memorial WOD

For time:

400M Run

11 Box jumps, 30/24in

11 Thrusters, 125/85# (125 deaths at The Pentagon)

11 Burpee chest-to-bar Pull-ups

11 Power cleans, 175/125# (AA Flight #175, south tower)

11 Handstand push-ups

11 KBS, 70/53

11 Toes-to-bars

11 Deadlifts, 175/125# (175# = 77kg = Flight 77)

11 Push jerks, 110/75# (110 = number of floors in each tower)

400M Run

Scale suggestion:
Thruster: 95/65
Power Clean/ Deadlift: 135/95
Push Jerk: 85/55

Lite N Tite Option

400M Run

11 box jumps, 30/24in

11 DB thrusters per arm, 50/35

11 burpee to chest to bar pull ups

11 DB power cleans per arm, 50/35 

11 handstand push-ups

11 KBS, 70/53

11 toes to bars

11 KB deadlifts, 70/53

11 DB push jerks per arm, 50/35

400M Run

PEEK into the WEEK…

Sunday- Cleans/ front squats

Monday- Push dominant (ring push-ups/ HSPU)

Tuesday- Snatch pulls

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