"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) AMRAP 24 Buy-in: 800m "Run" with a DB (40/30) 10 Alternating Single-Arm DB Snatches (40/30) 10 Burpees over the DB 10 DB Goblet Squats (40/30) B) EMOM 12 1st: 45 sec Plank 2nd: 45 sec Puppy Dog Pos
A) Strict Press (16 min) 0:00 - 5@⅓ 2:00 - 3@½ 4:00 - 2 @ ⅔ 7:00-16:00 - 3x5 @ 75-85%Open 16.4 B) Open 16.4 AMRAP 13 55 Deadlifts (225/155) 55 Wallballs (20/14) 55 Calorie Row 55 HSPU C) Tabata Sit-up