09/11/2018 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

8 Push Press with empty bar

8 Tap Swings

8 Boot Strappers

8 Back squat with empty bar

9/11 Tribute Wod (Time)

2001 Meter Row/Run (1.25 Miles)

11 Box Jumps (30/24)

11 Thrusters (125#/85#)

11 Burpee Chest to Bar Pull Ups

11 Power Cleans (175#/120#)

11 HSPU’s

11 Kettlebell Swings (53#/35#)

11 Toes to Bar

11 Deadlifts (170#/120#)

11 Push Jerks (110#/75#)

2001 Meter Row/Run (1.25 Miles)
******If athletes begin the WOD with a Row, they finish with a Run and vice versa.

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.

Pay a small tribute to those who were lost. Never forget – 9/11

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