Thursday - September 11th, 2014

Skill/Strength

NONE- get started on the 9-11 WOD...Good luck y'all! 

CrossFit Warrenton's 9-11 Tribute WOD

2001k Row (at some point during the workout)

then....

11 Uni Arm KB Swing RIGHT arm (53/35)

11 Uni Arm KB Swing LEFT arm (53/35)

11 Turkish Gets Ups RIGHT arm (53/35)

11 Turkish Get Ups LEFT arm (53/35)

11 Uni Leg Deadlift (RIGHT leg) (53/35)

11 Uni Leg Deadlift (LEFT leg) (53/35)

11 KB Cleans RIGHT arm (53/35)

11 KB Cleans LEFT arm (53/35)

(perform 9 Burpees after each exercise)

x2 rounds...the second round switch the numbers...and perform 9 reps of the exercises above and perform 11 burpees in between each exercise...

 

 

If any time remains, then use this time to work on GOAL work.

 

 

 

 

 

 

 

 

 

 

1 comment (Add your own)

1. Vanessa wrote:
Greg,Great seminar. You made the coruse interesting and fun. What you taught me will help me achieve the goals I have set for myself. Thank you to Shaw and Diana for the opportunity to learn more about ourselves and to keep ourselves motivated. Loved it!

Mon, September 7, 2015 @ 4:00 AM

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