Gym Closed, October 13th and 14th
“NONA”
Gym Closed, October 13th and 14th
OPEN & PERFORMANCE
Pausing Overhead Squat
Moderate Set of 2
“Nancy”
5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)
FITNESS
Pausing Overhead Squat
Moderate Set of 2
“Nancy”
5 Rounds:
400 Meter Run
15 Overhead Squats (65/45)
Gym Closed, October 13th and 14th
Gym Closed, October 13th and 14th
OPEN & PERFORMANCE
Push Press
Heavy Set of 3
3 Rounds:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)
FITNESS
Push Press
Heavy Set of 3
3 Rounds:
20 Hang Power Cleans (75/55)
20 Front Squats (75/55)
20 Push Press (75/55)
17 years ago, our Nation underwent a tragic loss. 17 years ago, our Nation became stronger than it ever had before.
“The lesson of 9/11 is that America is truly exceptional. We withstood the worst attack of our history, intended by our enemies to destroy us. Instead, it drew us closer and made us more united. Our love for freedom and one another has given us a strength that surprised even ourselves.” – Rudy Giuliani
For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)
******If athletes begin the WOD with a Row, they finish with a Run and vice versa.
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.
