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OUR BLOG

Wednesday Wod

By Wodify Admin | In WOD | on September 10, 2019

St. Louis – CrossFit WOD

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Hero

9/11 Tribute WOD (Time)

2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (30″ / 24″)

11 Thrusters (125# / 85#)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (175# / 120#)

11 HSPUs

11 KB Swings (2 pood / 1.5 pood)

11 Toes to Bar

11 Deadlifts (170# / 120#)

11 Push Jerks (110# / 75#)

2001m Row or 2001m Run (1.25 miles)

“343” (Time)

For Time

100 Deadlifts (135/95 lb)

100 Power Cleans (95/65)

100 Ground-to-Overheads

43 Burpees

In honor of the 343 firefighters lost on 9-11-01
When written, the ground to overhead was prescribed at 65/45. This is an option for those that just want to get after a barbell and some burpees. Your warm up should involve 3 rounds of the general BB warm up and some hip/shoulder mobility.

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