Monday, September 11th 2017 - God Bless America

3 Minutes of Double Under Practice
1 Minute Russian baby maker
10 Spider Man Lunges
10 Toe Touches
20 Alternating Torso Twists
10 PERFECT Push-Ups

Strength: Back Squat (15 Minutes)
4 Sets x 4-6 Reps @ 70%-75% of 1RM

Workout of The Day
9/11 Memorial WOD

For Time:
2001 Meter Run
11 Box Jumps (24”/20”)
11 Thrusters (125/85) 
11 Burpee Chest To Bar Pullups (Burpee Pull-Ups, scaling with a jump assist as necessary)
11 Power Cleans (175/125)
11 HSPU (Scaled: HSPU from a Box)
11 KB Swings (45/25)
11 T2B (scaled- K2E)
11 Dead Lifts (170/120)
11 Push Jerks (110/75)

::Number of Movements/Reps Explained::
**The 2001M row or run represents the year the attack took place.
The 11 Reps of 9 exercises represent the date.
The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.
The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower
The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined
The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center**