0:00-15:00 General Warm-up

15:00-20:00 Transition to Conditioning

20:00-55:00 Conditioning

55:00-60:00 Cool-down

1) WARM-UP:

3 Rounds

10 Wall Balls

10/8 Calories Row/Ski/Bike

5 Burpees

3) MetCon:

9/11 Tribute WOD (from WODWell)

Partner For Time:

343 calorie row or bike or ski

Partner 1-

Max Calorie row or bike or ski

Partner 2-

9 Bar Facing Burpees

11 Thrusters

23 Double unders

The workout concludes when 343 calories have been accumulated

Athletes work together to accumulate 343 calories on an erg of their choice. Athletes can combine ergs and add acclimated calories together. While one athlete is on the erg, the other athlete is completing the list of movements (burpees, thrusters and jump ropes). After completing the list of movements the athletes switch immediately. Beginners can have groups of 3 or more where 1 or more of the athletes get to rest after performing the list of reps or rowing. There is a 30 minute time cap, however athletes can work as long as they want if they need more time to finish.

Significance of reps
343-number of firefighters and paramedics who died
9-September
11-The day in September
23-number of NYC Police officers who died
37-number of Port Authority police officers

Level 1: 45/35, 37 Line Hops

Level 2: 75/55, 37 Single Unders

Level 3: 95/65

55:00-60:00

5) COOL-DOWN