9/11 Tribute WOD (40 minute time-cap)
11 Box Jumps (36″/24″)
11 Thrusters (125#/85#) * Deaths at the Pentagon
11 Burpee Chest-to-Bar Pull-ups
11 Power Cleans (175#/120#) * AA Flight 175 South Tower
11 Handstand Push-ups
11 Kettlebell Swings (70#/53#)
11 Deadlift (170#/120#) * Flight 77 and Flight 93
11 Push Jerk (110#/75#) * Number of Floors in each Tower
The 2001M row or run represents the year the attack took place.
The 11 Reps of 9 exercises represent the date.
Even the weights have meaning.
The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.
The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower
The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined
The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center
NOTES: Weather dependent you may run instead of row. Although each weight has significance scale accordingly
Based on weather, class size and equipment your Coach may choose to do the alternate WOD below:
In honor of the 343 firefighters that gave their lives in the line of duty on 9/11
100 Deadlifts (145#/105#)
100 Power Cleans (95#/65#)
100 Ground to Overhead (65#/35#)
Men use a 45# bar, Women use a 15# bar
First plates on the bar are 10#, then 15#, then 25# per side
Strip the outer plate after each lift of 100 reps is completed
Post total time