Thursday, September 10, 2015

Friday - WOD 189 - 9/11 WOD



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)

As you will notice from last year... This WOD is designed to not be finished by most. You may only get 5,6, or 7 rounds, But that is okay. Like the Heroes from 9/11, even though finishing was not an option, they still went in!


Skill:
15 mins to find 3rm hang snatch
For beginners, empty bar hang snatch work

WOD "9/11"
400 Meter run (representing the primary search and rescue)

Then
9 rounds of:
- 11 box Step ups with dumbells/kbs in hand or on shoulders 35/20 (representing the many flights of stairs that had to be climbed in Full Gear)
- 11 Ball over shoulder Toss 20/15 (representing clearing debris)
- 11 Tire Hits (representing forcible entry)
- 11 deadlifts 185/135 (representing the many people being picked up for rescue

Finish with:
- 400 meter run (representing the final search and rescue)

*this is a long WOD so please be on time to get started

**30 minute soft cap (meaning that you can still finish if you are on your last round)

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