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Blog Monday, 9.11.2017

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Monday, 9.11.2017

  • by rbwrv
  • September 10, 2017

Monday, 9.11.2017

CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Warm up:

Dynamic Warm up

Mobility:

Hips

Shoulders/Overhead

Posterior Chain

WOD:

On September 11, 2001, the United States was brutally attacked. Four planes were hijacked by terrorists. Two of the planes were sent crashing into the Twin Towers in New York, New York; the third plane into the Pentagon in Washington D.C.; and the fourth into a field near Shanksville, Pennsylvania. By the end of the attacks, the death toll had mounted to nearly 3,000 souls, including the 227 civilians and 19 hijackers aboard the four planes and 343 and 72 police and firemen respectively.

9/11 Tribute WOD

For Time-(35 minute time cap)
2001m Row or 2001m Run (1.25 miles) (5×400)
11 Box Jumps (30″ / 24″)
11 Thrusters (115# / 75#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (165# / 115#)
11 HSPUs
11 KB Swings (70/53)
11 Toes to Bar
11 Deadlifts (165# / 115#)
11 Push Jerks (115# / 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.

 

 

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