Tuesday, September 11 WOD

Room 1
Warmup:
1 round:
10 prisoner squats
50′ walking straight leg kicks
10 PVC pass throughs
5 HSPU or inverted
10 roll to vsit
Buy-in: Back Squat
Set 1: 10 reps @65%
Set 2: 8 reps @70%
Set 3: 6 reps @75%
Set 4: 4 reps @80%
WOD: 9/11 Tribute WOD
(Partner Up): For time…
2001m run or row (run will be 5 times around CFA split)
11 dead lifts (135/95)
11 Wallballs, 30/20lbs
11 Burpee to chest to bar pull ups
11 power cleans (135/95)
11 hand stand push ups
11 front squat (135/95)
11 toes to bar
11 KBS (2/1.5)
11 push jerks (135/95)
2001m run or row (5 times around CFA split)
Each partner completes each movement in You go, I go style except for the Run/Rows, which you can split however you want.
Be a hero and Scale up to 155/105).
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