09/12/2023
9/11 WOD 🇺🇸 Paying tribute to ALL lives lost on September 11th, 2001.
Start with 110 flights on a stairmill or rounds up/down any staircase representing the same number of flights climbed by firefighters during 9/11. Followed by 9 functional workouts consisting of 11 reps each. Finish it out strong with a 3:43 wall sit w/ no rest or rest between 3 broken up increments (1:00, 1:00, 1:43)
Weight used:
KB swings @ 35 lb
DB deadlift @ 100 Ib (50 each hand)
Single arm DB hang clean/jerk @ 40 lb
DB power clean @ 70 lb (35 each hand)
Barbell back squat @ 150 lb
