“9/11 Tribute Wod”
AMRAP 21 minutes
Row 2001m
Then in remaining time complete AMRAP
9 overhead squats 115/75
11 bar facing burpees
Masters Class 7:15am
Patriot Day Tribute Wod for Flight 77 & Pentagon, U.S. Navy Commander Rob Schlegel
For total time:
Row 2001m
Then:
7 rounds
7 push-ups
7 sit-ups
7 ring rows
7 air squats
A. Take 12 minutes to build to a heavy squat clean single for the day B. 3 rounds for time 7 Squat Clean thrusters @ 165#/110# 14 Handstand push-ups or 14 DB s2oh HEAVY Run 400m Essentials A. Back squ
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac