“Get Ready…”

I Know This Post… This WOD… Is  Days Early… But Get Ready…

The “9/11 WOD” Is Coming Up…

24 Years Ago Today… The United States of America Was Attacked…

From The Vault… Originally Posted September 11th, 2011…

I was a Senior at Valley View High School. A few weeks prior, I had made a choice to join the United States Marine Corps after I graduated. I wasn’t a a smart guy. Well, maybe I was, but I was just lazy. But I knew I wanted to either be a Marine or a FireFighter. My Marine Corps Recruiter (then, Staff Sergeant Harges) gave me the great news that I could do both since they had a spot open for AirCraft Rescue FireFighting.

No official papers were signed yet, I was just 17, so my Mom had to sign all that stuff for me.

And then it happened…

I remember getting ready for school. My Mom always had Fox 11 News on in the morning. I didn’t really understand what was happening. I went to school, and pretty much every single class was “cancelled” that day as we all stayed glued to the classroom televisions watching this horrible event unfold.

That day I knew I wanted to become a United States Marine.

My Mom was worried, she cried, she didn’t want me to do it. I mean, what Mom would at a time like this when you knew that your Son or Daughter, Husband or Wife, was about to go to War.

She signed the papers…

Today’s WOD isn’t about who has the fastest time on the WhiteBoard. Today’s WOD is about HONORING all those who gave their lives on that horrible day that WE will never forget…

ALRIGHT… HERE WE GO!!!

Ladies & Gents… I Would Love For Everyone To Be Able To “Finish” This WOD… But… We Have “Classes”… So There Has To Be “Time Caps”…  Yesterday (Thursday) I Let Everyone Finish (You’re Welcome…) Because Equipment/Space Wasn’t An Issue… Today… Not So Much…

So…

GRAB EVERYTHING YOU NEED!!! Load Up Your BarBell To Whatever Weight You’ll Be Lifting… Quick Run Explaination & Run Through The Movements… Then…. “3…2…1…GO!!!”

Strength/MetCon…

Box Jumps…

L1 & L2: M-30″/F-24″

L3 & L4: M-24″/F-20″

BarBell…

L1: M-185lbs/F-115lbs

L2: M-155lbs/F-105lbs

L3: M-135lbs/F-95lbs

L4: M-95lbs/F-65lbs

Knees To Elbows… All Levels… MOD 1: Toes To Bar… MOD 2: Hanging Knee Raises…

HandStand Push Up… All Levels… MOD: C.C.

MedBall Cleans… M-20lbs/F-14lbs

KettleBell Swings…

L1: M-70lbs/F-53lbs

L2: M-53lbs/F-44lbs

L3: M-44lbs/F-35lbs

L4: M-35lbs/F-26lbs

Burpee Pull Ups… From Hardest To “Easiest”

Burpee Chest To Bar Pull Ups

Burpee Chin To Bar Pull Ups

Burpee Jumping Chest To Bar Pull Up

***Vest Optional…***

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For Time:

20 Burpees

2001 Meter Row

9 Burpee Box Jumps

Straight Shot Run

9 BarBell Burpee Power Cleans

Straight Shot Run

9 Knees To Elbows

***1 Burpee Buy To Start & Every Time You Come Off Of The Bar…***

Straight Shot Run

9 Front Squats

***1 BarBell Burpee To Start & Every Time You Drop The Bar…***

Straight Shot Run

9 HandStand Push Ups

***1 Burpee To Start & Every Time You Come Off The Wall…***

Straight Shot Run

9 BarBell Burpee Cleans

Straight Shot Run

9 Bupree MedBall Cleans

Straight Shot Run

9 Shoulder To OverHeads

***1 BarBell Burpee Buy To Start & Every Time You Drop The Bar…***

Straight Shot Run

9 American KettleBell Swings

***1 Burpee To Start & Every Time You Set The KB Down…***

Straight Shot Run

9 Thrusters

***1 BarBell Burpee Buy To Start & Every Time You Drop The Bar… Clusters Are OK!!!***

Straight Shot Run

9 Burpee Pull Ups… TIME!!!

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As For Today…

Active Rest Day… Get Out & Do Something!!!

I’m Off On A Bike Ride…

3…2…1…GO!!!

Mando