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9/11 Tribute WOD

11
Sep

9/11 Tribute WOD

CrossFit Stumptown – CrossFit

CFST Warm-up (No Measure)

200m Run

15 Hollow Rocks

15 Arch Rocks

10 Pull-ups/Ring Rows

10 Push-ups

10 Reverse Lunge/Twist

10 Pass Through

10 Squat Therapy

x2

Metcon (Time)

2001 Meter Row or Run

11 Box Jumps (30/24)

11 Thrusters (125/85)

11 Burpee Chest To Bar Pullups

11 Power Cleans (170/120)

11 HSPU

11 KB Swings (2pood/1.5pood)

11 T2B

11 Dead Lifts (170/120)

11 Push Jerks (110/75)

2001 Meter Run or Row

The WOD itself is completely symbolic of 9/11

The 2001M row or run represents the year the attack took place.

The 11 Reps of 9 exercises represent the date.

Even the weights have meaning.

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