PRE: Movement Standards

WOD:  "9-11"  For time:

1 Round:

-2001m Row

-11 Box jumps (30in/24)

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

-11 Burpee C2B Pull-ups

-11 Power Cleans (175/120) (175 pounds= AA Flight #175, South tower)

-11  HSPU

-11 KB Swings (70/53)

-11 TTB

-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: 2 Sets: 300m Belted Sled Pull (150/115), 20 Ring Dips

WOD: For time:

-21 Back Squats (155/105)

-7 Wall Walks

-15 Back Squats

-5 Wall Walks

-9 Back Squats

-3 Wall Walks

POST: 4:00 Recovery Pace Bike

PRE: Heavy Day

WOD: Clean and Jerk 5-5-5-5-5, NFT: 21-15-9: DB Floor Press (Lay on MB), Stiff Leg Deadlifts (125/95)

POST: AMRAP 5: Ski Strokes, V-ups (1-1, 2-2…)