9/11 Tribute WOD
Metcon
40:00 Cap
Warm-up
Row 250m
Then
5 of each movement
Then
5 of each movement
Mobility
1:00 Banded Hips each side
1:00 slow PVC Passthrough
1:00 slow PVC Passthrough
9/11 WOD (Time)
For Time
2001 M Run or Row
2 Rounds of
11 Box Jumps
11 S2O 95/65
11 Burpees
11 Back Squats 95/65
11 Push-ups
11 OHS
11 Pull-ups
11 Back Rack Lunges
11 sit-ups
2001M Run or Row
2001 M Run or Row
2 Rounds of
11 Box Jumps
11 S2O 95/65
11 Burpees
11 Back Squats 95/65
11 Push-ups
11 OHS
11 Pull-ups
11 Back Rack Lunges
11 sit-ups
2001M Run or Row
Rx+ 135/95
