9.11.2012

9-11 THROWDOWN WOD

A One Round 9 Movement 11 Rep. Chipper

*do a 2001 meter row @ the Beginning

THEN 11 REPS OF THE FOLLOWING
*Row
Box Jump @ 30/24
Thruster @ 125/85 (deaths @ pentagon)

Burpee Chest-to-Bar Pull-Up
175/120 Power Clean (AA FLight #175 (south tower))
Hand Stand Push-Up
KB Swing @ 2 pood/1.5 pood swings
Toes-to-Bar
Deadlift @ 170/120 (Flight 77 and flight 93)
Push-Jerk @ 110/75 (number of floors in each tower)

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