0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to WOD

20:00-60:00 WOD

60:00-70:00 Cool-down walk with everyone

General Warm-up

3 Rounds

Banded Lat Stretch

Banded Tricep Stretch

Banded Good Mornings

Banded Hip Flexor Stretch

Walking Straight Leg Marches

Standing Groin Stretch

*We have always gone around and asked people where they were when this happened while warming up…Yes, some people were too young, but it is good for them to hear…it has always been such a good conversation

WOD Prep

2 Rounds

250m Row

20 Double Unders

5 Ground to Overhead

5 Deadlift

9/11 WOD:

“Where were you when the world stopped turning?”

Partner For Time

2,753m Row

343 Double Unders

23 Ground to Overhead each partner @135/95

37 Deadlift each partner @185/125

93 Hand Over Heart Burpees

SCORE: Time

PACE GOAL: Breathe, move, remember

NUMBERS OF THE WORKOUT:

• 2,753 people died at the World Trade Center

• 343 Firefighters/Paramedics died

• 23 NYPD Officers died

• 37 Port Authority Officers died

• The people aboard Flight 93 saved another crash while sacrificing themselves

MOVEMENT CLARIFICATIONS:

• Ground to Overhead: any way you want from ground to overhead…most likely a Clean & Jerk or Snatch

• Hand Over Heart Burpees: this is a no jump burpee, when you get to full hip extension you put your hand over your heart to remember those lost with each rep

*This isn’t a day to worry about levels, modify as needed