Sunday, 9/11/16

Hero WOD Sunday

WARMUP–
50’ ostrich walk, 50’ inchworm, 15 barbell deadlifts

METCON–
For time:
400M Run

11 box jumps 36/24in

11 thrusters 125/85# (125 deaths at The Pentagon)

11 burpee to chest to bar pull ups

11 power cleans 175/125# (AA Flight #175, south tower)

11 hand stand push ups

11 kb swings 32/24kg

11 toes to bars

11 deadlifts 175/125# (175# = 77kg = Flight 77)

11 push jerks 110/75# (110 = number of floors in each tower)

400M Run

COOL DOWN–
Plank off!

CrossFit Denton