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Monday, September 11th, 2023 WOD

This Week's Programming

  • Tue: Bench Press

  • Wed: Snatch Complex

  • Thu: Not sure, likely acessory

  • Fri: Pull-ups and more

KSCF Notes


"9/11 Tribute"

Row 2001 meters

Then 11 reps of the following:

Box Jumps (30″/24″)

Thrusters (#125/85)

Burpee Chest to Bar Pull-ups

Power Cleans (#175/120)

Handstand Push-ups

Kettlebell Swings (#70/53)

Toes to Bar

Deadlifts (#170/120)

Push Jerk (#110/75)


Row (or Run) 2001 meters

This is a memorial endurance WOD in honor of those who have fallen during the September 11th events. The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represent the date.

Even the weights have meaning. The 125 lb Thrusters represent the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Deadlift is symbolic of Flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

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