PRE: Movement Standards

WOD: The 9-11 WOD – 1 Round:

-2001m row

-11 box jumps (30in/24in)

-11 thrusters (125/85) (125 pounds =125 deaths at The Pentagon)

-11 burpee to chest to bar pull ups

-11 power cleans (175/120) (175 pounds= AA Flight #175, south tower)

-11 hand stand push ups

-11 kb swings (70/53)

-11 toes to bars

-11 deadlifts (170/120) (77k = Flight77)

-11 push jerks (110/75) (110 pounds = number of floors in each tower)

-2001m row. Share row as needed. Each partner must do 11 of each movement.

POST: Mobility

PRE: 9-7-5-3-1 Sumo Deadlift High Pull *Build up to a heavy single

WOD: For time: 3 Rounds:

-400m run

-20 SB Box Overs (24/20, SB must touch ground on each side)

-10 Hang Snatches (95/65)

POST: 30 Ring Push-ups

PRE: 10 min EMOTM: Odd: Max HSPU (Establish max in round 1, then decrease by 1 rep each round) Even: 10 Dual KB Stiff Leg Deadlifts

WOD: For time:

-20 Power Cleans (115/85)

-20 Front Squats

-20 Push Press

-20 Power Cleans

-20 Front Squats

-20 Push Jerks

*Every minute until complete including 0:00: 3 Devil Presses (35/20)

POST: 5 Sets: 15 Supermans, 10 Crunches