To honor 9.11 and all those we lost. I am married to a firefighter who was in the military at an air station when the attacks on September 11th happened. Every year our family does this WOD to honor all those who rushed into the building to help others and never came out and remember…
Girls Gone Bad 5 rounds for total reps of:15 seconds of thrusters, 30-45 lbsRest 45 seconds15 seconds of pull-ups, assist as neededRest 45 seconds15 seconds of burpeesRest 45 seconds Compare to 05.11.20 Post total reps for all five rounds to comments.
Complete as many rounds as possible in 12 minutes of:20 weighted sit-ups15 thrusters, 20 lbs10 pull-ups Post rounds completed to comments.
Frances 21-15-9 reps for time of:Thrusters, 20-45 lbsPull-ups, assist as needed Compare to 08.12.22 Post time to comments.
10 rounds for reps of: 30 seconds of burpeesRest 30 seconds30 seconds of dumbbell thrustersRest 30 seconds Compare to 08.12.19 Post load and reps completed to comments.
21-18-15-12-9 reps for time of: Pull-upsDumbbell thrusters Compare to 07.19.22 Post load and time to comments.
For time: 1,000-meter runThen, 5 rounds of: 5 pull-ups 10 thrusters Post time to comments.
5 rounds for time of: Run 500 meters10 thrusters, 40-45 lbs10 donkey kicks Compare to 06.01.21 Post time to comments.
10 rounds for time of:10 dumbbell thrusters100-meter sprint Post time to comments.
3 rounds for time of: 400-m run15 sumo deadlift high pulls15 thrusters Post loads and time to comments.