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10 September 2021

Warm-up: Coach’s Choice

Strength/Skill: Review the WOD movements and get ready to work!

WOD: “343” 9/11 Memorial WOD

“343”
50 Pull Ups
50 Air Squats
50 HRPUs
50 Ab Mat Sit Ups
50 Box Jumps (24/20)
50 Wall Balls (20/14)
43 Burpees

*RX+: 60 of each and 55 Burpees

Stimulus/Focus: This WOD was created to honor the 343 firefighters (RX) and 72 police officers (RX+) who died in NYC on September 11, 2001.  It is supposed to be challenging. Push as hard as you can. Never forget. Aim for less than 30-35 minutes. Teen RX is 14/10 for the wall balls.

Cool Down: Athlete’s Choice: Work on something that is challenging for you for 5 minutes.

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