Wednesday 9/11

Warm up 

A- Roll feet & ITB/ 2x 5m banded lateral walk band on knees + 5m banded plank walk band in hands

B- Odd Object Warm Up #2

3x

-Low sled push 20m w/60 m/90

-Single arm plate pinch carry 20m each arm  w/25 m/35

-Single arm waiter walk 20m each arm w/ over 55# m/ over 70#

-Barbell farmers walk 40m

-SB Zercher carry 40m

Skill 

DB strict press & DB step up

WOD

9/11 Memorial Workout 

For time:

Row 2001 meters

Then 11 reps of the following:

-Box Jumps w/24 m/30

-Thrusters w/85 m/125

-Burpee Chest to Bar Pull-ups

-Power Cleans w/120 m/175

-Handstand Push-ups

-Kettlebell Swings w/53 m/70

-Toes to Bar

-Deadlifts w/125 m/175

-Push Jerk w/85 m/125

Row 2001 meters