Tuesday, September 10, 2013

Wednesday - WOD 211 - Remember 9/11

In  honor of the 343 firefighters, 60 Police Officers (NYPD Officers: 23, Port Authority Police Officers: 37) and 8 EMTs who lost their lives trying to save others during the 9/11 attacks. We will honor these men and women with a WOD (Workout of the Day) dedicated to them and all of the other First Responders that protect and serve us all.

We also want to remember the 2,976 people from 93 nations that lost their lives in New York, at the Pentagon, and on Flight 93.

"Dear friends, let's love each other, because love is from God, and everyone who loves is born from God and knows God" (1 John 4:7)

2 Rounds of 
9 Ring Dips (box dips for beginners)
11 Knees to Elbows

WOD "9/11":
50 Step ups with Dumbbells in hand or on shoulders 35/20 (representing the many flights of stairs that had to be climbed in Full Gear)
100 Meter Sled Pull (representing a rescue Drag)
50 Wall Balls 20/15 (representing clearing debris)
400 Meter run (representing the primary search and rescue)
50 Tire Hits (representing forcible entry)
50 Meter bear Crawls (representing secondary search and rescue)

2 rounds of
9 knees to elbows
11 Tire Flips

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