Saturday, September 10
WOD
Warm-up:
4 Inchworm lunge
8 Air squat
4 Deep squat complex
8 Spiderman lunge
4 Burpee
8 Front squat
200m Run
8 Hollow rock
8 Superman
4 T2B
2-4 Strict pullup
3 Man maker
5 Deep squat complex
9/11 Tribute Partner WOD:
21 minute AMRAP
9 Front squat (Rx-155/105, scale as needed)
11 T2B
9 Front squat
11 T2B
2001m Air bike (1.25 miles or 2.01km)
9 DB Manmaker (Rx-50/35#, scale as needed)
11 Strict pullup (Ring row)
9 DB Manmaker
11 Strict pullup
201m Run together
*1 Partner working at a time except for the run.
21 minutes represents the 21st anniversary of the 9/11 attacks. 9,11, and 2001 reps represent the date and year they took place.
Mobility:
1:30 Lizard
1:00 Archer
