"9/11 Never Forget"
For Time
2001 m Run (moment of silence @ far side of bridge)
11 Box Jumps (30/24)
11 Toes to Bar
11 Strict HSPU
11 KB Swings (2.0/1.5)
11 Goblet Squats (2.0/1.5)
11 OH Sit-ups (45/25)
11 Bar Muscle-ups
11 Bar Over Burpees
11 Squat Cleans (135/95)
A) 1 RM Strict Press (13 min) 0:00 - 5 @ ⅓ 2:00 - 3 @ ½ 4:00 - 2 @ ⅔ 6:00 - 1 @ 75-85% 9:00 - 1 @ 85-95% 12:00 - 1 @ 95-105% B) For Time 15 Cal Row 30 Wall Balls (20/14) 45 AbMat Sit-ups 60 Double Un
As a class, do 26 burpees for Kevin's birthday!! A) 3 RM Back Squat (13 min) 0:00 - 5 @ ⅓ 2:00 - 3 @ ½ 4:00 - 2 @ ⅔ 6:00 - 3 @ 70-75% 9:00 - 3 @ 75-80% 12:00 - 3 @ 80-90% B) AMRAP 12 200m Run 12 Burp
A) AMRAP 30 400m Run 25 Wallballs (20/14) 50 Sit-ups B) Pigeon Stretch - 2 min each side Couch Stretch - 2 min each side