SEP 11 MEMORIAL WORKOUT TODAY  AT 9AM

Matt and Donna will be hitting our 9/11 memorial workout at 9am today, anyone is welcome to join in.

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.

SUNDAY STRENGTH SESSION

10am til 12pm. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl”, “Games” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.

SUNDAY LISTENING/WATCHING