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Monday, September 11, 2023


“9/11 Memorial WOD" 

2001 meter run or row 

+ 

2 rounds (2 towers) 

11 Deadlifts 

11 Power Cleans 

11 front squats 

11 push press 

11 thrusters 

11 Back squats 

11 strict pull-ups 

11 Box-jumps 30"/24" 

11 burpees 

*Barbell loaded @ 135#/95# 

*40 minute time cap


Masters

“9/11 Memorial WOD" 

900 meter run or row 

+ 

2 rounds (2 towers) 

11 Dual KB Deadlifts 

11 med ball sit ups

11 wall ball

11 kettlebell swings

11 push-ups

11 ring rows

11 DB push press

11 Box-jumps/steps

11 hanging knee raises

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