"9/11"

** Today’s class will be tight on time so please arrive a little beforehand to begin preparing  yourself prior to the start of class **

A) WOD:

"9/11"

For Time: (50:00 Cap)

2001 Meter Row*
11 (Squat) Cleans (Rx = 155/105, S = 135/95, 115/75, 95/65)
11 Strict Pull-ups (S = Band Assisted Strict Pull-ups, Ring Rows
11 Thrusters
11 Strict Pull-ups
11 Front Squats
11 Shoulder to Overhead
11 Burpee Box Jumps (Rx = 30/24, S = 24/20, Lower Box, Burpees no Box)
11 (Squat) Cleans
11 Strict Pull-ups
2001 Meter Row

Rx+ = Bar Muscle-ups in place of Strict Pull-ups

*Alternative Option:
Rowing = 1 Mile Run at the beginning and end of workout