Monday September 11

September 10th, 2017

Strength / Skillwork

None today


“16 x 9-11”
16 Rounds for time of:

  • 9 Burpees
  • 11 Pull-ups / Push-ups / Dips
    (alternate the upper body exercise each round)

Cashout: 40 Calorie Row (Happy 40th Birthday Vito!)
Yes everyone, the Calorie row is part of your score.

16 years ago on the 11th day of the 9th Month four passenger airliners were hijacked by 19 al-Qaeda terrorists. Two of the planes, American Airlines Flight 11 and United Airlines Flight 175, were crashed into the North and South towers, respectively, of the World Trade Center complex in New York City. Within an hour and 42 minutes, both 110-story towers collapsed, with debris and the resulting fires causing partial or complete collapse of all other buildings in the World Trade Center complex, including the 47-story 7 World Trade Center tower, as well as significant damage to ten other large surrounding structures. A third plane, American Airlines Flight 77, was crashed into the Pentagon, leading to a partial collapse of the building’s western side. The fourth plane, United Airlines Flight 93, initially was steered toward Washington, D.C., but crashed into a field in Stonycreek Township near Shanksville, Pennsylvania, after its passengers tried to overcome the hijackers. 9/11 was the single deadliest incident for firefighters and law enforcement officers in the history of the United States, with 343 and 72 killed respectively. This event forever changed the United States and the World.



16 Rounds of:

  • 9 Squat Thrusters
  • 11 Ring Row/Push-ups/Bench dips*
    * Alt. through one of the 3 BW exercises

Squat Thrusters are what “other” fitness classes and high school gym classes call burpees. Essentially a Burpee that stops at the plank position (no push-up) and then finishes with a fully upright standing position (no hop , no clap).