Wednesday- September 11th

September 11, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:
               *Ring Rows x 10

               *Bear Complex: 3 sets building up to WOD weight

 


“The lesson of 9/11 is that America is truly exceptional. We withstood the worst attack of our history, intended by our enemies to destroy us. Instead, it drew us closer and made us more united. Our love for freedom and one another has given us a strength that surprised even ourselves.” – Rudy Giuliani

 

 

A. “Always Remembered”

Teams of 2:

Buy-In: 2001 Meter Row

4 rounds:

9 Strict Pull-Ups (20# weight)

11 Bear Complexes (95/65)

Cash-Out: 2977 Meter Row

 

Bear Complex: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Behind the Neck Push Press

 

 

C. Buy-Out

Forward Fold Stretch x 2:00

5 Way Shoulders x 1:00 each

 

 

 

 

 

 

 

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