September 11th, 2001

Choose one of the following workouts

“343”

Honoring the 343 firefighters who died on 9/11

For honor and respect of the fallen:
100 Deadlifts (145#/105#)
100 Power Cleans (95#/65#)
100 Ground to Overhead (65#/35#)
43 Burpees

Men use a 45# bar, Women use a 15# bar
First plates on the bar are 10#, then 15#, then 25# per side
Strip the outer plate after each lift of 100 reps is completed
Post total time

Or..

9/11 Workout 

2001m Row/Run
11 Box Jumps
11 Thrusters (125 pounds; number of people killed at the Pentagon)
11 Burpee Chest-to-Bar Pull-ups
11 Power Cleans (175 pounds; AA Flight 175 South Tower)
11 Handstand Push-ups
11 Kettlebell Swings
11 Toes-to-Bar
11 Deadlift (170 pounds Flight 77 and Flight 93)
11 Push Jerk (110 pounds; number of floors in each Tower)
2001m Row/Run

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