2 SETS BARBELL WARM UP (3-5 REPS OF EACH)
Clean grip RDL OR Good mornings
Hang Power Clean
11 Box jumps 30/24″
11 Thrusters 125/85
11 Burpee to C2B pull ups
11 Power cleans 175/120
11 Kettlebell swings 70/53
11 Toes to bar
11 Deadlifts 170/120
11 Push jerks 110/75
*The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.
The 11 Reps of 9 exercises represent the date.
Even the weights have meaning.
The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.
The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower
The 170lb Deadlift is symbolic of flight 77 and Flight 93 combined
The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center.