Wednesday 9.11.13
911 Tribute WOD Warm-up 5 Reps each of: MB cleans, Seal Jacks, Lunges complex
3 min Hip Complex, Ankle Stretch & Shoulders
201 for Year, 175 for Flight 175 & 77 for Flight 77
Run 201 m
77 Pullups
23 TTB
Run 400 m 77
Weighted Situps
23 Power Cleans (175/125)
Run 200m
77 Pushups
23 DL (175/125)
Run 400m
77 MB Slams
23 HSPU
Run 201 m
77DU’s
23 OH Lunge steps 45/35
Wednesday 9.11.13