A day that none of us will ever forget. Where we were, who we were with. At no point did any of us have a clue as to how big the attack was and how far the impacts would be felt. What a reality check. It is important to take a moment and remember the lives lost (almost 3,000) and the sacrifices made that day. And all the sacrifices made in reaction to it. Never take for granted our freedoms and the people that protect them on a daily basis.
Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
10 deadlifts
10 muscle cleans
10 front squats
Then 2 rounds
10 power cleans (add weight)
10 push-ups
Mobility
Quick mobility blast and prep for the WOD
WOD
“Who are the Chefs?”
5 min AMRAP
600m run
2 rounds of “chief”
ME pull-ups
Rest 5:00
5 min AMRAP
400m run
3 rounds of “chief”
ME pull-ups
Rest 5:00
5 min AMRAP
200m run
4 rounds of “chief”
ME pull-ups
Not a long WOD in terms of time under tension. But will take the whole class to explain, warm-up and set-up for. Remember that 1 round of “chief” is 3 power cleans (135/95#) + 6 push-ups + 9 air squats. So round 1 will be a 600m run, 2 rounds of “chief” and then as many pull-ups as possible with the remaining time. The run distance and rounds of “chief” change but all the rules stay the same. Please make sure you approach this one with realistic goals. Understand that maybe you might not get to the pull-up bar with as much time as you’d like. Maybe cut down the run?
