Workout of the Day
9/11 Tribute WOD
For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Steps 30/24
11 Burpee Chest to Bar Pull-ups
11 HSPUs
11 KB Swings 70/53#
11 Toes to Bar
11 Thrusters 125/85#
11 Power Cleans 170/120#
11 Deadlifts 170/120#
11 Push 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. Can split the row/run w a partner.
****** Wear a weighted vest with the Run/Row, Box Steps, Burpee CTB and/or HSPU if you can
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 Push Jerk signifies the number floors in each of the Twin Towers.
