Saturday, September 11
WOD
Happy Birthday Amirah!
Warm-up:
10 Leg swings
8 Bootstrapper
10 Spiderman lunge
6 Up/down dog
10 Up downs
4 Burpee step up
150m Run
2 Man maker
5 Deep squat complex
9/11 Tribute Partner WOD
20 minute AMRAP
9 Burpee
11 Single DB step up (50/35#, 24/20″)
9 Burpee
11 Single DB step up
2001m Air bike (1.25 miles or 2.01km)
9 DB Manmaker (35/25#)
11 Box jump (24/20″)
9 DB Manmaker
11 Box jump
201m Run
*1 Partner working at a time except for the run.
20 minutes represents the 20th anniversary of the 9/11 attacks. 9,11, and 2001 reps represent the date as well as the year they took place.
Mobility:
1:30 Lizard
