WEDNESDAY

Michael Joseph Duffy was killed on September 11, 2001 when Islamic terrorists flew a hijacked aircraft into the World Trade Center. The final death toll from that day was 2977. I had the privilege of calling him friend and I’d like to honor him with this workout on September 11th. Thank you to all those who come out and give it their best. Never Forget.

METCON

“Duff”

911 Meter Row

Then . . .

4 Rounds

9 Shoulder to Overhead 155/105

11 Box Jumps 30″/24″

9 Deadlifts 155/105

18 Toes To Bar

Then . . .

918 Meter Row

Scale weight, box height and Toes to Bar as necessary.