Coach’s choice

WOD prep
Warm-up the movements from lightest to heaviest.

Sixteen years ago on September 11, 2001, the United States was brutally attacked. Four planes were hijacked by terrorists. Two of the planes were sent crashing into the Twin Towers in New York, New York; the third plane into the Pentagon in Washington D.C.; and the fourth into a field near Shanksville, Pennsylvania. By the end of the attacks, the death toll had mounted to nearly 3,000 souls, including the 227 civilians and 19 hijackers aboard the four planes and 343 and 72 police and firemen respectively.

The damage done during these attacks has had a lasting effect on our country, and today we  recall the full impact of those events that unfolded a sleepy Tuesday in September. We will remember to pay tribute to those civilians’ whose lives were taken from us too soon; we will remember to honor those police and fire fighters who fought to protect us; and we will remember as a way to remain united as a nation.

Please join us tomorrow to complete the following workout:

9/11 Tribute WOD

For Time:
2001m Row (1.25 miles)
11 Box Jumps (30,24)(24,20)(16,12)
11 Thrusters (125,80)(95,65)(65,45)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170,110)(125,80)(85,55)
11 Clapping push-ups
11 KB Swings (70,53)(53,35)35,26)
11 Toes to Bar
11 Dead lifts(175,115)(135,95)(95,65)
11 Push Jerks (110,75)(80,55)(55,35)
2001m Run (1.25 miles) 2 telephone poles past the bridge on front street.

Clapping push-ups options:
1. Push- with 2 shoulder taps.
2.Push-up with shoulder taps from knees.

Toes to bar options:
1. Knees to 90
2. toes to barbell

*The loads you choose for the lifts should be unbroken. Scale loads as needed.

*Bike 5k if biking instead of running.

The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row and run (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-Dead lift for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Power clean; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

Join us tomorrow to WOD, to sweat, and to pay a small tribute to those who were lost. Never forget – 9/11.

Post WOD
Foam roll for 5 minutes