2001 meter row or 1.25 mile run
11 box jumps @ 30"/24"
11 thrusters @ 125/85# (125 deaths at The Pentagon)
11 burpee-chest to bar pull ups
11 power cleans @ 175/115# (175 pounds= AA Flight #175, south tower)
11 hand stand push ups
11 kb swings @ 70/53# - I know we don't have 70# kb, if you want to go rx, use a dumbell
11 toes to bars
11 deadlifts @ 170/105# (170 = Flight 77 + Flight 93)
11 push jerks @ 110/75# (110 pounds = number of floors in each tower)
2001m row or 1.25 mile run
This is a crazy amount of bar and weight changes for this workout, I know...but you can try to use one bar, just switch out weights for each new movement. If you have extra available bars, use them. If you are working out in a group, run 1.25 miles (5 laps on the outside of the track) instead of rowing 2001 meters.
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