Warm Up
5 Minutes of Rowing/OR Bike
THEN…
2 ROUNDS:
-10 Scapular Pull Ups
-5 Strict Pull Ups
-10 Walking Lunges
-10 Deadlifts with empty barbell
-10 Hang Cleans with empty barbell 5 Push Ups
-5 Strict Barbell Press
WOD “9/11/2001 Tribute”
For Time:
-2001 Meter Run
-11 Box Jumps
-11 Thrusters (95-115 lbs.)
-11 Pull Ups
-11 Power Cleans (95- 115 lbs.)
-11 Hand Release Push Ups
-11 Kettlebell Swings (1.5 – 2 pood)
-11 Toes to Bar
-11 Deadlifts (95- 115 lbs)
-11 Push Jerks (95- 115 lbs.)
-2001 Meter Row
*You can row at the beginning and run at the end if you prefer.