“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
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi