GROUP CLASS WORKOUT

Warm Up:
2 Rounds:
10 single arm high pulls
10 single arm kettlebell presses
2 Rounds:
5 barbell thrusters
5 power cleans
5 push jerks
5 box jumps

MetCon:
Welded & Welded Lean:
9/11 Memorial WOD
2001 meter row or 91 calorie bike
11 box jumps (30″/24″)
11 thrusters (125#/85#)
11 burpee chest to bar pull up
11 power cleans (170#/120#)
11 handstand push ups (scaled: box handstand push ups)
11 kettlebell swings (70#/53#)
11 toes to bar
11 deadlifts (170#/120#)
11 push jerks (110#/75#)
2001 meter row or 91 calorie bike

* The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125# thrusters represent the deaths that occurred at the Pentagon; the 175# power clean stands for American Airlines Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170# deadlift; and the 110# push jerk signifies the number floors in each of the Twin Towers.