Due to the water leak and uncertainty of floor space I have re-arranged what I was originally planning to program this week. Friday and Saturday workouts were not the original ideas. Saturday was suppose to be our 9/11 Tribute that we did last year. This year’s tribute wod is different but no less difficult.
9/11 Tribute WOD:
110 Box Step-Ups (20 inch) (40 – 70#)
then 343 Reps of:
Step-ups (20 inch) (40 – 70#)
KB Swings – 1.5/1 pood
Start the workout by climbing 110 steps with weight. Then in any order complete (as evenly as possible) 343 reps of the 4 exercises listed above. (85.75 is your quotient). So you can do 3 exercises of 86 and one of 85. If you complete all 343 reps with time remaining begin a 2nd round.
Post total reps and weight used on steps to comments:
Coach’s Notes: Amidst the clouds of architectural dust at New York’s World Trade Center, as hundreds ran screaming towards them on Sept. 11, 2001 the first responders only broke stride to mend a wound. As glass shrapnel fell like guillotine blades from offices more than 1,000 feet in the air, New York City police threw themselves into a minefield of chaos.
As the Twin Towers crumbled onto themselves, New York City firemen pushed past bodies on stairwells, forged forward into fire and blackness, and as survivors ran down and away the first responders ran up and into a hellish scene. They were prepared to run 110 stories.