ATHLETE

9/11 Tribute WOD

For Time:

2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (30″ / 24″) (24/20)

11 Thrusters (125# / 85#)  (95/65)

11 Burpee Chest to Bar Pull-ups or 11 Burpees + 11 Ring rows

11 Power Cleans (175# / 125#) (135/95)

11 HSPUs

11 KB Swings (70/53) (53/35)

11 Toes to Bar

11 Deadlifts (170# / 120#)  (135/95)

11 Push Jerks (110# / 75#)  (95/65)

2001m Row  or 2001m 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.

COMPETITOR

A. Back squat 3×3 @92.5%

You finally made it to the final day of the MisFit Volume Cycle. Treat every rep like a 1RM in terms of intensity and you will breeze through it. Next week we will prime the CNS with some lighter/faster sets to get ready to max again the following week.

B. 6 Mile Assault Bike

Rest 3 minutes

1 Mile Assault Bike (Max effort)

Then, depending on your weaknesses, choose ONE of the following:

C1. For Time:

15 Power Cleans 225/145lbs

30 Bar facing burpees

60 Wallballs 30/20lbs

C2. 3×5 RDLs (https://www.youtube.com/watch?v=XowKMitOVNc)

Then 5×10 Weighted pistols with plate or DB out in front of body. Sit back in the pistol more than usual. Each set should be a slow smooth alternating set of 10. This is an accessory piece, not a conditioning piece.