Friday – September 11, 2015

“9-11 Memorial WOD”

2001m Row or Run (1.25 miles)

11 Box Jumps (30”/24”)

11 Thrusters (125/85)

11 Burpee Chest 2 Bar Pull-ups

11 Power Cleans (175/120)


11 KB Swings (70/53)

11 T2B

11 DL (170/120)

11 Push Jerks (110/75)

2001m Row or run * if athlete starts with the row the must do the run or vice versa*

**No need to set up a bunch of bars. Athletes can start wherever but like Murph they must start and finish with the row/run.

**The weight has meaning, don’t round up if RXing**

**The WOD is completely symbolic to 9-11, the run/row is the year, 11 reps of 9 exercises represents 9-11, the 125 thrusters represent the number of deaths at the pentagon, 175 lb power clean symbolizes AA flight 175 that hit the south tower, the 170 lb deadlift is symbolic of flight 77 and 93 combined, and the 110lb push jerk represents the number of floors in each tower of the world trade center**

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