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).

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!