Friday - 3/27

WU-

OHS 2 reps with a 7 second hold in bottom for every rep
 Work up in weight, start extremely light each time.

WOD
C/O CF Fire
1 Round
2001m run
11 box jumps (36in/24in)
11 thrusters (125klbs/75lbs) (125 pounds =125 deaths at The Pentagon)
11 burpee to chest to bar pull ups
11 power cleans (175lbs/125lbs) (175 pounds= AA Flight #175, south tower)
11 hand stand push ups
11 kb swings 
11 toes to bars
11 deadlifts 77k(130lbs)/55k(120lbs) (77k = Flight 77)
11 push jerks (110lbs/75lbs) (110 pounds = number of floors in each tower)
2001m run

Posted on March 26, 2015 .