WOD 09.11.13

9.11.01 Memorial WOD

This WOD will be done in teams of two. Athletes will complete the 2001 meter row as a team with only one athlete rowing at a time; for a total of 2001 meters. Each athlete will then complete 11 reps of each of the 9 exercises. Teams will be allowed only one bar and must change their weights. Teams will then run the 1.25 miles together. If you want a challenge, wear a 20 pound vest.

2001m Row

11 Box Jumps (Max height of 30″ / 24″)

11 Thrusters (Max Weight 125# / 85#)

11 Chest to Bar Pull-ups

11 Power Cleans (Max Weight 170# / 120#)

11 Hand Release Push Ups

11 KB Swings (Max Weight 2 pood / 1.5 pood)

11 Toes to Bar

11 Deadlifts (Max Weight 170# / 120#)

11 Push Press (Max Weight 110# / 75#)

Run 1.25 miles 

The 2001 meter row represents the year the attack took place.  The 11 reps of 9 exercises represents the date (9/11).  Even the weights have meaning.

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower.  The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined.  And the 110 pound push press represents the number of floors in each tower of the World Trade Center.

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