MPCF Hero Board WOD†

“9/11 Tribute”

2001m Run*

11 Box Jumps (30/24″)

11 Thrusters (125/83)

11 Chest-to-Bar Pull-ups

11 Power Cleans (175/118)

11 Handstand Push-ups

11 Kettlebell Swings (72/53)

11 Toe-to-Bar

11 Deadlifts (170/113)

11 Push Jerks (110/73)

2001m Row*

For time

Compare to Monday, 09 September 2024

†Levels:

• Intermediate/70+ Advanced/55+ for board: All reps the same as adv., (24/20″) box jumps, (105/78) thruster, (145/93) power cleans, (62/45) kettlebell, (140/88) deadlift, (95/63) push jerks
• Beginner/70+ Scaled: 1000m run, 1001m row, (20/16″) box step-ups, (85/58) thruster, (125/83) power cleans, (53/35) kettlebell, (120/78) deadlift, (80/53) push jerks

*It is the athlete’s choice to run or row at the beginning, and then do the other at the end. Athletes use only one bar. The weight needs to be changed to match each lift.

The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represent the date. Even the weights have meaning. The 125 lb Thrusters represent the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of Flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

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