WOD: Thursday 250911

• Coaching Brief & Class Overview

Today’s session is the 9/11 Memorial Workout, programmed to honor the lives lost and the heroes of September 11, 2001. Every element of the workout carries meaning: the 2001m row for the year, 9 rounds for the month, 11 reps for the day, and the 110lb barbell representing the 110 floors of the Twin Towers. This chipper-style piece is not just about fitness, but about remembrance and resilience. After mobility and activation, athletes will prep barbell and gymnastics pulling positions before priming for the conditioning flow. The goal is steady, consistent pacing across all 9 rounds—rounds should average ~1:30–2:00, with manageable breaks on toes-to-bar and deadlifts, and unbroken wall balls where possible. Encourage athletes to approach with respect, composure, and grit, staying disciplined with pacing and transitions.

metcon: “9/11 Memorial Workout”

For Time:

Buy-In:

2001m Row

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Then 9 Rounds of:

11 Toes-to-Bar

11 Deadlifts

11 Wall Balls

Barbell: 110/70 lb (50/32 kg)

Wall Ball: 20/14lb, (9/6kg), 10/9ft

Time Domain: 24:00–30:00

Time Cap: 32:00 (Men) / 33:00 (Women)

Accessories:

3-4 Sets: For Quality

10/10 Half Kneeling Paloff Press with Rotation

1:00 Sorenson Hold

:30/:30 Side Plank