S/S/S:

Clean & Jerk

15 minutes to set 1RM

https://www.youtube.com/watch?v=Bc-0lFV1KWQ

Video courtesy of USAW.  Time for a periodic test on the skill progressions we have been working with both the Clean and the Jerk.  Now they are just combined.  You will see a retest of this down the road.

 

 

WOD:

In honor of all those we lost 14 years ago…

 

The 9-11 WOD

 

2001m row

11 box jumps (30in/24in)

11 thrusters (125 pounds =125 deaths at The Pentagon)125/85

11 burpee to chest 2 bar pull ups

11 power cleans (175 pounds= AA Flight #175, south tower) 175/115

11 hand stand push ups

11 kb swings (70/53)

11 toes to bars

11 deadlifts (77k = Flight 77 = 170 pounds) 170/125

11 push jerks (110 pounds = number of floors in each tower) 110/65

2001m row

Since you will only have one bar, highly recommend you pre-stage your weights for the weight changes.

 

Scaling:

Box: 24/20

Thruster: As needed

B2C2B: Do burpee to PU

Cleans: As needed

HSPU: use box method

KB: 1.5/1

T2B: K2E down to knee raises

DL: As needed

PJ: As needed

 

 

X-tra:

Hi-five someone in class