WOD
A.1 Back Squat – 3, 3, 3, 3, 3
A.2
20 Minute AMRAP
5 Deadlifts #275/#185
13 Push Ups
9 Box Jumps
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Partner WOD
9/11 Tribute WOD
In teams of two:
Reps broken up as 9 and 11 as partners see fit.
2001 meter row
175 kettlebell swings (represents Flight AA 175)
125 burpees (represents those who died in the Pentagon on 9/11)
110 thrusters #75/#55 (represents the number of floors in each WTC Tower)
110 walking overhead lunges #75/#55
93 box jumps (represents Flights 93)
77 deadlifts (represents Flight 77)
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WOD
A.1 Bench Press – 7, 7, 7, 7
A.2
20 Minute AMRAP
Run 200M
15 Wall Balls
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WOD
A.1 Deadlifts – 7, 7, 7, 7
A.2
On The 4:00 x 5
30/23 Calorie Row
12 DB Hang Power Clean #50/#35
9 Burpee Box Jumps
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WOD
Press – 7, 7, 7, 7
A.2
4 Rounds
Run 200M
10 Alternating DB Snatch #50/#35
50 Double Unders/100 Singles
A.3
50 Evil Wheels
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