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ATHLETE

Since 9/11 fell on a Sunday this year, we will do the 9/11 Tribute WOD today~

9/11 Tribute WOD
Partner WOD

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.

For Time:

2001m Row/Run (Split between partners)

Then each partner must complete 11 of each of these 9 exercises before moving to the next exercise (so 22 between the 2 athletes):

11 Box Jumps (30/24)(24/20)
11 Thrusters (125/85)(95/65)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (175/125)(135/95)
11 HSPU or DB Strict Press
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/Run (Split between partners)

**If athletes begin WOD with a Row, they should finish with a Run and vice versa. Athletes may also choose to Row the entire time.  Bike Sub is 70-100 calories.

COMPETITOR

Extra Work to be done today or another time this week:

A. Snatch
5×3 at 75%, no TnG – Pause for 5 seconds at the bottom of each squat.

B. Stamina Conditioning
EMOMx10
Odd: 10 OHS, 95/65
Even: 10 C2B Pull ups