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WOD 9/11/19


Warm up 

Never forget 9/11/2001!.🇺🇸🇺🇸

9th month = 9 movements 

11th day = 11 reps of each movement 

2001 year= (10) 200m runs 

For time: 

200m Run 

11 ground to Overhead 75/115

200m Run 

11 front rack stationary lunge steps each leg 75/115

200m Run 

11 HSPU’s push ups (scaled:off box)

200m Run 

11 Front squats (75/115)

200m Run

11 strict Chest to bar pull-ups 

200m Run 

11 Bar facing Burpees

200m Run 

11 KB or DB snatches each arm 35/53

200m Run

11 Strict toes to bar

200m Run

11 thrusters 75/115

200m Run 


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4325 NW Lake Road, Camas, WA 98607 

(360) 904-9903 or (360) 609-8380

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