SATURDAY

Saturday hours are 8am and 9am. There is no SHRED today as we are doing a 9/11 Memorial Wod. This is one that Patty used to post this and it is a good challenge and our way if remembering. It was 20 years ago but it’s important that it stays with us. You have a choice of which WOD to do! Talk about it with your friends or maybe you have an emotional attachment to one of these.. As always, give it your all. Coach Matt Z will be taking you through it as I’m attending a Faith RX Memorial event. Good luck!

9/11 REMEMBERANCE WOD:

2001m Row/run
11 Box Jumps (30″/24″)
11 Thrusters (125#/85#) * Deaths at the Pentagon
11 Burpee Chest-to-Bar Pull-ups
11 Power Cleans (175#/120#) * AA Flight 175 South Tower
11 Handstand Push-ups 
11 Kettlebell Swings (70#/53#)
11 Toes-to-Bar 
11 Deadlift (170#/120#) * Flight 77 and Flight 93
11 Push Jerk (110#/75#) * Number of Floors in each Tower
2001m Row/run

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

OR

“343” honoring the 343 firefighters who died on 9/11.

For honor and respect of the fallen:
100 Deadlifts (145#/105#)
100 Power Cleans (95#/65#)
100 Ground to Overhead (65#/35#)
43 Burpees

Men use a 45# bar, Women use a 15# bar
First plates on the bar are 10#, then 15#, then 25# per side
Strip the outer plate after each lift of 100 reps is completed