Join us today for a 9/11 Tribute WOD, as we honor and remember all those who lost their lives on September 11th, 2001, at the NYC World Trade Center, Shanksville, Pennsylvania, and at the Pentagon. #NeverForget

9/11 Tribute
For Time
2001 Meter Run
11 Front Squats (165/115) (FX: 125/85) (RX+: 205/145)
11 Box Jumps (30/24) (FX: 24/20)
11 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: Bar Muscle-Ups)
11 Hang Power Cleans (165/115) (FX: 125/85) (RX+: 205/145)
11 Box Jumps (30/24) (FX: 24/20)
11 Toes to Bar
11 Squat Cleans (165/115) (FX: 125/85) (RX+: 205/145)
11 Box Jumps (30/24) (FX: 24/20)
11 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
*28:00 Cap

Strength
Every 2:00, 3 Rounds
1) 12 Back Rack Reverse Lunges (40-50% of 1RM Back Squat)
2) 8/8 Single Leg Single Dumbbell Romanian Deadlift
3) 20 Weighted Twists

Conditioning
AMRAP 10
40 Crossover Single Unders (FX: 24 OR Double Unders)
10 Single Kettlebell Front Rack Reverse Lunge (24/16) (FX: 16/12) (RX+: 32/24)
10 Burpees Over Kettlebell

Squad WOD
2 Rounds of 4:00 on/2:00 off
1) 48/36 Calorie Bike (FX: 36/27) (RX+: 54/41)
+ AMRAP Thrusters (75/55) (FX: 55/35) (RX+: 95/65)

2) 48/36 Calorie Ski (FX: 36/27) (RX+: 54/41)
+ AMRAP Power Snatch (75/55) (FX: 55/35) (RX+: 95/65)

Strength
EMOM 12
1) 15 Banded Tricep Pulldowns
2) 10 Dumbbell Bench Press
3) Max Unbroken Deficit Push-Ups (FX: Push-Up Variation)
4) Max Unbroken Ring Rows

Conditioning
4 Rounds of 2:30 on/2:30 off
400m Run (FX: 300m) (RX+: 500m) + AMRAP Calorie Row

Strength
Every 2:00, 8 Sets
1-2) 1 Squat Snatch w/ Pause at 2″ + 1 Squat Snatch w/ Pause at Knee (65-70%)
3-4) 1 Squat Snatch w/ Pause at Knee + 1 Squat Snatch (70-75%)
5-8) 2 Squat Snatch (75-80%)

Conditioning
AMRAP 10
30 Double Unders (FX: 20)
10 Sit-Ups
1 Squat Snatch (135/95) (FX: 95/65) (RX+: 155/105)