Wednesday, September 11 WOD

9/11 Tribute WOD (Partner Up): For time…

  • 2001m row – a “buy in” that will count towards your total time!
  • 11 box jumps (36in/24in)
  • 11 thrusters (125#/85#, deaths at The Pentagon)
  • 11 burpee to chest to bar pull ups
  • 11 power cleans (175#/120#, AA FLight #175 (south tower))
  • 11 hand stand push ups
  • 11 kb swings (2 pood/1.5 pood)
  • 11 toes to bars
  • 11 deadlifts (170#/120#, Flight 77 and flight 93)
  • 11 push jerks (110#/75#, number of floors in each tower)
  • 2001m row – a “cash out” that will count towards your total time!

*Scale weights as necessary

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!

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CFA Coach Fun Facts

Turn-Offs: Burpees, Excess Chalk use, Loss of mid-line stabilization including overextension

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