Today is the 12 Year Anniversary of 9/11/01, so in memoriam we will perform the following for those people who are no longer with us. Remembering our history, and honoring the fallen, how WE do it...
As Many Rounds As Possible in 12 Minutes:
9 Overhead Squats (135/95)
11 Box Jumps (30"/24")
01 Rope Climb
*If you can't do Rope Climbs, you may do 3 Strict Pull-ups with whatever band assistance you may require, but make it tough! As a scale UP option, some of you may be volunteered to do Legless Rope Climbs.
Post Workout:
30 Ring Rows
Make these as hard as you are able to complete in no more than 3 Sets. Get it done in 2 Sets of 15 if you can.
11 comments:
6rds rxd
5rds + 2 ohs 115#
4rds + 5 overheads (95#)
All I can say aside fm that terrible performance is at least I got back on the rope for the first time in months (over came that fear I was having)
OFD
5 rds Rxd
5 rds + 1 OH (20"box, 53#)
4 rounds + 9 OHS + 3 box jumps
(24"box)(35#)
5 1/3 + 3 box jumps (73#)
4 rds @ 95#
Arms only rope climbs
6 @ 25#, 16", med black across
4 + 2 OH (125#)
Roger 5rds + overheads 65#
Med black across
16 in Box jumps
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