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12 September (0700)

September 12, 2016

A quick note for a tribute WOD I’m going to program for Wednesday. All athletes who will be participating in the WOD on Wednesday, please wear some CG athletic wear (shorts/shirts, etc).
Now… In memory of the fallen on 9/11.
Warm up, then….
 For Time:

2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)

 ******If athletes begin the WOD with a Row, they finish with a Run and vice versa.

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