TRIBUTE W.O.D. 9/11/20


TRIBUTE W.O.D. 9/11/20

Nineteen years ago on September 11, 2001, the United States was brutally attacked. Four planes were hijacked by terrorists. Two of the planes were sent crashing into the Twin Towers in New York, New York; the third plane into the Pentagon in Washington D.C.; and the fourth into a field near Shanksville, Pennsylvania. By the end of the attacks, the death toll had mounted to nearly 3,000 souls, including the 227 civilians and 19 hijackers aboard the four planes and 343 and 72 police and firemen respectively.

The damage done during these attacks has had a lasting effect on our country, and we will recall the full impact of those events that unfolded a sleepy Tuesday in September. We will remember to pay tribute to those civilians’ whose lives were taken from us too soon; we will remember to honor those police and fire who fought to protect us; and we will remember as a way to remain united as a nation.

Watch this video for a reminder of what took place that day –


2001 – year took place
9 – Hang cleans for month
11 – Wall Balls for day
4 – Planes involved

For time…

Buy in : 2001m Run

Then 4 Rounds of…
9 Unbroken Heavy Hang Cleans 205/145
11 Unbroken Heavy Wall Balls 30/20

*Each time you break on the hang cleans or wall balls, you must immediately run 200m and then resume where you left off

*For the 2001m run, please take a few more steps beyond what’s marked for the extra meter

MODIFICATIONS for Run for scaling or if raining
2001m Row
2001m Ski
6003m Bike

Post total times.

EXTRA WORK – (before or after class)

Strict Gymnastics
21-15-9 reps of…
Strict Handstand Push-ups
Strict Toes to Bar
Strict Ring Dips

*Scaling –
Handstand pushups – kipping, add abmats, inversion hold for 60,45,30 seconds each set, strict DB presses
Toes to bar, use kip, get feet high, get knees high, or lay on back and complete toes to rig
Ring dips – use a kip, touch feet to assist, use a band, place box behind you and do dips with hands on box