9/11 Tribute WOD

— 9/11 —
NEVER FORGET

September 11, 2017, will mark the 16th anniversary of the devastating 9/11 attacks in New York. We do this workout every year to honor the lives of those lost in the terror attack. We all know life is a precious gift and can be taken away at any given moment so take time today to appreciate the life you have, the people in your life, and those who protect this country on a daily basis. 

PreClass Work:
Foam Roll - Calves, Quads, IT Band, Upper Back, Lats
Stretch - Worlds Greatest, OH Banded Distraction
WarmUp1 +
WarmUp4 BB Complex

TAKE :30, EVEN A MINUTE OF SILENCE BEFORE STARTING THE WORKOUT TO REMEMBER THIS TRAGIC DAY AND APPRECIATE THE LIFE YOU HAVE AND THOSE THAT ARE IMPORTANT TO YOU.

9/11 Tribute WOD

2001m Row/Run (1-mile Run + 400m Run)
11 Box Jumps (30/24)
11 Thrusters (125/85) *125 Deaths at the Pentagon
11 Burpee C2B Pullups
11 Power Cleans (175/120) *AA Flight 175 South Tower
11 HSPU
11 KBS (70#/50#)
11 T2B
11 Deadlift (170/120) *Flight 77 and Flight 93
11 Push Jerk (110/75) *110, Number of Floors in each Tower
2001m Row/Run (1-mile Run + 400m Run)

Mobility:
Couch Stretch
Pigeon Pose

G.O.A.T. Work:
100 Rockers
*5 burpees every time you stop to rest