9/11 Memorial WOD

Wednesday, September 11, 2013


9/11 Memorial WOD

2001m Row


For each of the following 9 movements complete 11 reps:

Box Jumps (36/24)

Thrusters (125/85)

Burpee Chest to Bar Pull Ups

Cleans (175/120)

Hand Stand Push Ups

KB Swings (70/55)

Toes to Bar

Deadlifts (175/120)

Push Jerk (125/85)


2001m Row

Note: I have changed some of the prescribed weights by a few pounds so that we can perform this WOD in a large group.  If needed we will run this WOD in heats, with the second heat starting immediately after the first group has finished the first row.

We are grateful today and everyday to our CrossFit Hyannis family members who serve as fire fighters, police, and in our armed services.  We are grateful for the service you offer to our community every day.

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