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.