Author: arnie

"9/11" TRIBUTE WOD

2001 m RUN OR ROW( 1.25miles)
11 BOX JUMPS
11 THRUSTERS
11 BURPEES
11POWER CLEANS
11 HSPU
11 KB SWINGS 55/70
11 TOES TO BAR
11 D/L
11 PUSH JERKS
2001 M RUN OR ROW

50 MIN CAP

95/135

7 ROUNDS
7 PUSH PRESS 95/135
35 DUBS
7 PULL UPS

RX+ CHEST TO BAR

BUY IN
50 DB POWER SNATCHES ALTERNATING 20/30

5-OHS -200 MTRUN-25-BURPEES
10-OHS-200MTRUN-20-BURPEES
15-OHS-200MTRUN-15-BURPEES
20-OHS-200MTRUN-10-BURPEES
25-OHS-200MTRUN-5-BURPESS

BUY OUT
50 DB POWER SNATCHES ALTERNATING 20/30

GRAB A PARTNER
1 MILE RUN WITH MED BALL
100 WALL BALLS
50 CLEAN & JERK 85/115
100 KB SWINGS 35/55
1 MILE RUN WITH BALL

10-9-8-7-6-5-4-3-2-1
D/L 155/225
TOES TO BAR

EVEN RDS
RX 1 ROPE CLIMB
RX+2 RING MU

AFTER THE WOD
40 CAL BIKE

22 MIN AMRAP
10 THRUSTERS 55/75
10 V-UPS
10 FRONT RACK LUNGES

200 MT RUN EVERY 4MINS
TOTAL OF 4X 200 MT