0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to WOD

20:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Straight Leg Marches

Wall Quad Stretch

Down Dog to Child’s Pose

WOD Prep

2-3 Rounds

5 KB Swings

4 Handstand Push-ups

1 Bar Muscle-up

10 Single or Double Unders

10/8 Calorie Row

WOD:

9/11 Tribute

With Partner

20:01 AMRAP

11 Shoulder height KB Swings @70/53

9 Handstand Push-ups

3 Bar Muscle-ups

77 Double Unders

—Cash-out—

175 Calorie Row

PACE GOAL: Breathe, move, remember

FOCUS:

• 9/11

• 20:01 is for the year 2001

• 11, 93, 77, and 175 were the flight numbers of the planes that were hijacked

• Also helping improvements for Hero WOD “Nate”

STRATEGY:

• Split reps as needed

BEGINNER: 26/18, knees or hands elevated push-ups, Ring Rows, Line Hops

SCALED: 53/35, modified HSPU or push-ups, hardest version of a pull-up you can do, Single Unders

Rx+: done as individual

GO BEYOND Accessory Work

Walk with friends