SEVENTY SEVENTH BRO SESSION

With a Partner Complete 5 Rounds for time and rounds:

• Partner A) 1 Mile Run
• Partner B) Max Rounds of:
• 10x Pull up
• 15x Push up
• 20x Air Squats

*Switch when Partner gets back from run – Each round is completed after both partners have run.

WOD DATE AND TIME: THIS WILL BE ANOTHER "DO ON YOUR OWN" BRO SESSION WHICH CAN BE COMPLETED AT ANY REGULAR CLASS TIME DURING THE WEEKEND.

SEVENTY SIXTH BRO SESSION

3 Rounds:

• Run 800m
• 50 Thrusters (45#/35#)
• Run 800m

WOD DATE AND TIME: THIS IS A "DO IT ON YOUR OWN" BRO SESSION AND CAN BE COMPLETED DURING ANY REGULAR CLASS TIME OVER THE WEEKEND.

SEVENTY FIFTH BRO SESSION

AMRAP40

• 10 Thrusters (115#/80#)
• 400m Run
• 15 Burpees
• 200m Run
• 20 Pull-ups

WOD DATE AND TIME: THIS ONE IS A "DO IT ON YOUR OWN" AND CAN BE DONE DURING REGULAR CLASS TIMES ON SATURDAY (9/17) OR SUNDAY (9/18).

SEVENTY FOURTH BRO SESSION

9/11 MEMORIAL WOD

In Teams of 2 Complete for Time:

• 2001 Meter Row or Run
• 11 Box Jumps (30″/24″)
• 11 Thrusters (125/85)
• 11 Burpee Chest To Bar Pullups
• 11 Power Cleans (175/120)
• 11 HSPU 
• 11 KB Swings (32kg/24kg)
• 11 T2B
• 11 Dead Lifts (170/120)
• 11 Push Jerks (110/75).
• 2977m Row or Run

*The Row/Run portion at the beginning and end will be broken up between the partners evenly. From there each partner must complete the 11 repetitions of each of the 9 exercises before moving on. Reps can be partitioned any way you choose.

From CrossFit HQ:

• The 2001M row or run represents the year the attack took place.
• The 11 Reps of 9 exercises represent the date.
• The 2977M row or run represents the number of deaths at the WTC.

Even the weights have meaning.

• The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.
• The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower
• The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined
• The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

WOD DATE AND TIME: SUNDAY 9/11 @ 12:30PM