WOD

The WOD is up! Tue, 9/11/2018 CrossFit This year marks the 17th Anniversary of the Attacks of September 11th, 2001. No matter where you were during these events, there is no doubt it had an impact on our lives from then on. We salute those who have fallen on this day and those who aided in the efforts to save the ones that didn't. #NeverForget Warm-up: 2001m Row Pull Up Progression Day 1 Week 2. 1. Max Effort Strict Pulls with or without a Band. (Green Band Max) --- If you cannot get your chin over the bar with the minimum of a Green Band-- Same thing can be performed with Rings. 2. 3 Sets Chin over Bar Hold 5 Count and Negative down 5 Count. 3 Reps 3. 2 Sets of 15 Banded Upright Rows Push Press 10 Minutes to Establish 1 Rep Max for Day. "343-Tribute" 25 Deadlifts (225/155) 50 Wall Ball Shots (20/14) 150 Double Unders (450 Singles) 50 KB Swings (53/35) 25 Pull Ups 43 Burpees over the Bar 20 Minute Cap Tue, 9/11/2018 MarbleFit Same as CrossFit. 9-11 Tribute. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/11/2018#autoOpenWod=t #wodhopper