Monday 9/11/2017 Tribute WOD

Strength: Back Squat Work up to 3 RM 1st rep 3 sec pause in the hole, then drop 10% and do 3 x 3 with no pause.

 

9/11 Tribute WOD

For Time:
2001m Row or 2001m Run (1.25 miles)
9 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
9 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
9 HSPUs
11 KB Swings (2 pood / 1.5 pood)
9 Toes to Bar
11 Deadlifts (170# / 120#)
9 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.

Testimonials

*Well, maybe its an addiction. Almost four months ago, July 1st to be exact, I decided to get my health back in order and get myself into better shape. I joined an intense (extreme?) workout regiment called CrossFit. For those that have spoken/seen me in that last few months, they know I cannot shut up about it. Well, one of the guys in my "Box" wrote an interesting piece on his website regarding his first 3 months as a CrossFit member. His articulate article puts everything I feel/experienced about CrossFit in one piece. If you have time and/or are thinking of getting back into shape, or if you are physically fit and are looking for a new physical challenge, I highly suggest you read the article.

November 1st will be my 120th day as a CrossFit member. To date, I am just shy of losing 30lbs. The weight loss, however, doesn't tell the whole story. The amount of lean muscle mass put on has been equally impressive. I hope to hit my goal by next week.

Miguel

PS. My wife joined as well for moral support & in the process has gotten hooked too.*

Miguel Torres - Addiction vs. Obsession *Results will vary on each individual*,

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