WOD – Wednesday 9/11

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.

Spend 2 minutes in Z1
Then, 3 rounds
10 strict press
10 banded face pulls

Banded shoulder mobility

A1. Strict press – 5×3; all sets 70% and up
A2. BB bent over row – 5×5; AHAP
Push and pull for the week, but it is following a long WOD full of push and pull. Today’s movement is on a different movement plane so even if you are a bit sore, come in and wok on your OH strength and pulling power.

“Second Best”
15 min AMRAP
200m run
15 KBS (53/35#)(44/26#)
1 rope climb
*add a rope climb every round
Like the rowing WOD earlier this week, finding a slightly slower pace on the runs will allow you to come in and get right on the KB. Staying away from fatigue and spiking your heart rate will keep you moving. Try to keep that in mind and make it a goal to settling into a manageable pace will be a better way to attack this workout. Breathing heavy while staring up a rope is a tough challenge to overcome.

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