TGU, Ring Dips, METCON

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Palo Cedro CrossFit – CrossFit

Warm-up

400m Farmer Carry

30 Banded Glute Bridges

2min HS Hold

20 Pipe Pass-throughs in Superman Position

Turkish Get Up (4x2ea. Arm)

Metcon (Time)

5rnds:

10 Ring Dips

10 Goblet Squats 53/35

10 Single Arm Split Jerk w/KB 53/35 EACH ARM

Alternate Wod-

Today is 9/11.

You may choose to do a tribute to that day. Spend the time for warm up setting up and practicing the movements.

For those who may need a little refreshing- in 2001 we had terrorists attack on our soil. They took 4 planes and ran them into the twin towers in New York, 1 into the pentagon, and 1 into a field. There were over 3000 lives lost. There were some brave souls that were lost, the people who were willing to fight the terrorists on the plane, the fire and police men who gave their lives to rescue people from the aftermath of evil. Let us celebrate the lives given and taken that day and pay tribute with our efforts in mind body and spirit.

Hero Wod 343 (Time)

To remember the 343 New York fire fighters lives given to save others after the 9/11 attack on 2001.

100 Deadlifts (145/115)

100 Power Cleans (95/65)

100 Shoulder to Overhead (65/35)

43 Burpees