Deadlift 1 x 5 – heavy singles today, time for more names on the PR board 🙂

Then Wellington Cup 1.3. In 12 minutes complete for max reps:

4 Rounds
5 Ground to Overhead 50/35 kg
5 Pull Up – then 

3 Rounds
5 Ground to Overhead 70/50 kg
5 Chest to Bar Pull Up – then 

2 Rounds
5 Ground to Overhead 90/65kg
5 Bar Muscle Ups – then 

In the time remaining complete as many reps of Ground to Overhead at 90/65 kg as possible.

At 10am we will be holding our 9/11 Memorial Workout. All are welcome and this won’t count as one of your weekly sessions.

9/11 WOD

2001 meter row

THEN 11 REPS OF THE FOLLOWING (can be done in any order)

36/24″ Box Jump
(57.5/37.5kg)125/85# Thruster (deaths @ the Pentagon)
Burpee Chest To Bar Pull Ups
(80/55kg)175/120# Power Clean (AA Flight 175 (south tower))
Hand Stand Push Ups
Kettlebell Swings 32/24kg
Toes To Bar
(77.5/55kg) 170/120# Deadlift (Flight 77 and flight 93)
(50/35kg) 110/75# Push Jerk (number of floors in each tower)

2001 meter row

There is no time component to this workout, just get the work done.

Comments HERE and  HERE from the last couple of years give an insight into how this event has impacted the lives of some of the MaD CrossFit community.