“Time is passing. Yet, for the United States of America, there will be no forgetting September the 11th. We will remember every rescuer who died in honor. We will remember every family that lives in grief. We will remember the fire and ash, the last phone calls, the funerals of the children.”
–President George W. Bush
“Even the smallest act of service, the simplest act of kindness, is a way to honor those we lost, a way to reclaim that spirit of unity that followed 9/11.” —President Obama in a 2011 radio address
“True Service demands no thanks.”
Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
*Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
“9/11 Memorial Hero WOD”
Complete for time
2001m Run (1.25mi) or 2001m Row
Then…
11 x Press (115/85lbs)
11 x Overhead Squat
11 x Sumo Deadlift High Pull
11 x Push Press
11 x Front Squat
11 x Squat Cleans
11 x Push Jerk
11 x Back Squats
11 x Deadlifts
2001m Run (1.25mi) or 2001m Row
Notes: If athletes begin the WOD with a row, they finish with a run and vice versa. Scaling, movement substitutions and points of performance will be covered during the whiteboard brief.
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