WARM UP
Coach Stretch
3 RDS
20s Row
5 Barbell Good Mornings
5 Hanging Knee Raises
4 Cossack Squats
Skill / Strength
4 RFQ
4 Wall Walks
8 weighted strict Pull Ups or Jumping negatives
10 Deficit Push-ups
8 Toe Touches
Partner WOD
WE REMEMBER 9/11
On a 20 min Running Clock
2001m Row (5x400m run)
then AMRAP in Time Remaining
9 Deadlifts, 135/95#
11 Wall Balls, 20/14#
01 Rope Climb
Partners alternate movements
Scaling Options
Rope Climbs: Sled Pulls, Rope climb from ground, or
1:4 Hanging Knee Raises
Comments